Banded Hip Thrust


How to Do

How to Do Banded Hip Thrust

The banded hip thrust should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the banded hip thrust.


Beginning Banded Hip Thrust

1. Position yourself with your back against an elevated surface (such as a bench or a box), knees bent, and feet flat on the ground.

2. The bench should be just below your shoulder blades, with your feet shoulder-width apart. On the bench, you can rest your elbows.


Banded Hip Thrust Movement

1. Push through your heels, keeping your chin tucked, until your thighs are parallel to the floor, your legs should form a 90-degree angle.

2. Squeeze your glutes at the top, then return to the beginning.


Banded Hip Thrust Benefits

It actively increases glute size, improves athletic performance, improves hip/knee/ankle mechanics, and lowers the risk of injury by strengthening those joints and the lower back.


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