How to perform Band Hip Thrust with proper form

Equipment Needed

• Resistance band
• Bench or elevated surface

Steps

1. Setup:

   • Sit on the ground with your upper back against the bench.
   • Loop the resistance band around your hips and anchor it under the bench or use a heavy object.

2. Positioning:

   • Roll back so your shoulder blades are resting on the bench.
   • Place your feet flat on the ground, hip-width apart. Your knees should be bent at 90 degrees.

3. Engage Core:

   • Brace your core and ensure your body forms a straight line from your shoulders to your knees when you lift.

4. Lift Hips:

   • Press through your heels and lift your hips toward the ceiling.
   • Squeeze your glutes at the top of the movement.

5. Lower Down:

   • Slowly lower your hips back toward the ground, maintaining control.

6. Repetition:

   • Repeat the movement while focusing on maintaining proper form.

Tips

• Keep your chin tucked to avoid arching your back.
• Focus on using your glutes to lift your hips, not your lower back.
• Ensure the band is securely anchored throughout the exercise.