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Hip Thrust – Band Around Knees

  • HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. Place a resistance band just above your knees. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the top of the thrust.  Slowly return back to starting position and repeat.
 
  • FEEL: You will feel the gluteal and hamstring muscles working with this exercise.
 
  • COMPENSATION: Avoid arching with the lower back, allow a majority of this movement to come from the hips and pelvis. Avoid rolling on the outside of the foot as you spread the band, make sure the big toe is driving into the floor for the entirety of this exercise.

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