1. Setup: Position a bench on a stable surface. Place a resistance band just above your knees and sit on the ground with your shoulder blades against the bench. Have a dumbbell placed within reach, and when ready, rest it on your hip crease.
2. Starting Position: Bend your knees and place your feet flat on the floor, hip-width apart. Ensure the dumbbell is securely positioned on your hips and your chin is slightly tucked to maintain spinal alignment.
3. Movement Phase: Drive through your heels and press your hips upward, extending them toward the ceiling. Keep tension on the band by pushing your knees outward. Your body should form a straight line from your shoulders to your knees at the top of the thrust.
4. Squeeze at the Top: Hold the top position for a moment, and squeeze your glutes as hard as you can.
5. Lowering Phase: With control, lower your hips back down to the starting position, just above the ground, without fully resting.
6. Repeat: Perform the desired number of repetitions, keeping the same controlled movement throughout.
Tips: Keep the motion controlled, particularly on the way down. Ensure that your lower back does not arch excessively during the movement. Keep your feet flat on the floor and avoid overextending your hips at the top; aim for full hip extension without hyperextension. Use a weight that is challenging but allows you to maintain proper form. Keep the band tension consistent by not allowing your knees to cave inwards.
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