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Workout Details

Equipment:
Resistance Band

Body-part:
Hips

Target:
Gluteus Maximus

Synergist:
Hamstrings

Instructions:

  • Anchor a resistance band with two heavy dumbbells. The dumbbells should be heavy enough that they do not move.
  • Set yourself up so your shoulder blades, upper back, and elbows are resting on top of the bench, and your body is facing straight ahead. Your hips should be relatively close to the bench during the initial set-up.
  • Your feet should be hip to shoulder width apart and your feet can be angled out a bit if this is more comfortable.
  • Slide the band over your legs, and place it in your hip crease.
  • Before you start, take a deep breath into your belly (360 degrees of air around the spine) and brace your core (imagine blocking a soccer ball with your stomach). This will protect your lower back, and will give you greater ability to generate force.
  • Initiate the hip lift by driving through the heel and mid-foot and squeezing your glutes. Do NOT arch your lower back. This is extremely important.
  • At the top position, hold for a count or more as this will really utilize the glutes. It is imperative that you lock out by squeezing your glutes, not by arching your lower back.
  • During the lowering phase, go as low as you can while controlling the movement with your glutes.
  • For the duration of the exercise, it’s important to keep your rib cage tucked toward your hips (closing the space in your midsection) and keep your core braced. Do not allow your rib cage to lift or lower back to arch.
  • Make sure that your weight remains on the heel and mid-foot but keep your toes down,
    particularly your big and baby toe. This will dramatically improve your stability, and ability to perform this exercise.
  • Keep your shins relatively vertical or else your hamstrings will take over.
  • Do not allow your knees to collapse in or fall outside of your feet.
  • Keep your neck in a neutral position as you lift yourself off the floor. Don’t allow your head to drop back.
  • Choose a resistance that allows you to do all of the above.
  • Reset before each rep.
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