Band Hip Thrust

How to do it

1. Sit on the floor with your upper back against a bench and loop the resistance band across your hips, anchoring the ends under your feet or hands.
2. Plant your feet flat on the floor hip width apart with knees bent at roughly ninety degrees.
3. Brace your core and tuck your chin slightly before driving through your heels.
4. Thrust your hips upward against the band's resistance until your body forms a straight line from shoulders to knees, squeezing the glutes at the top.
5. Exhale as you drive up and inhale as you lower your hips back down under control.
6. Avoid hyperextending the lower back at the top; stop the movement once hips are fully extended and glutes are squeezed.

Muscles worked

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