Resistance Band Hip Thrust (VERSION 2)

Category

Legs

Difficulty

Intermediate

Equipment

Loop Resistance Band

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Rectus Abdominis, Biceps Femoris, Semitendinosus, Semimembranosus, Tensor Fasciae Latae

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a loop resistance band firmly under your heels and pass it over your thighs close to your hips. Keep your hands extended by your sides with hands firm on the floor.
2. Engage your core and glutes, and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
3. Hold the bridge position for a moment, squeezing your glutes at the top.
4. Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Avoid arching your lower back; keep a straight line from your shoulders to your knees.
• Focus on engaging your glutes throughout the movement.
• Exhale as you lift your hips and press your knees outward, and inhale as you bring your knees back together and lower your hips .