Adiletix - Band Hip Thrust - Step-by-Step Guide

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Band Hip Thrust

1 - Sit on the floor with your upper back against a bench or stable elevated surface, knees bent, and feet flat on the ground about hip-width apart.
2 - Place a resistance band around your thighs just above your knees and create slight outward tension by pressing your knees apart.
3 - Brace your core, tuck your chin slightly, and position your feet so your shins are nearly vertical at the top of the movement.
4 - Drive through your heels and lift your hips upward until your torso is roughly parallel to the floor.
5 - Squeeze your glutes at the top while keeping your knees pushed outward against the band and avoiding excessive lower-back arching.
6 - Lower your hips back down under control until they are just above or lightly touch the floor.
7 - Repeat for the desired number of repetitions while maintaining constant band tension.

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