Single Hip Thrusts with Loop Band
► Start with shoulders on bench, walk your feet out until your body is parallel with the floor and your knees are at a right angle.
► Unweight one leg. Hinge at the hips as you lower keeping your torso still.
► Drive opposite knee into march position as you extend the hips.
► Focus on level pelvis from left to right with abdominal bracing.
Hip Thrusts on Bench
►Start with shoulders on bench, walk your feet out until your body is parallel with the floor and your knees are at a right angle.
► Hinge at the hips as you lower keeping your torso still. Notice how I rock on my shoulders rather than keeps the shoulders glued to the bench. This helps target the gluteals rather than the low back.
►Maintain feet flat on the ground!
►Think: “push weight forward onto feet as you lift up”
Focusing on pushing hips straight up sometimes results in low back pain.
►Always remember to assess if you are feeling the exercise in the desired area!!