Resistance-Band 45-Degree Hip & Glute Focu Extension

Resistance Band 45 Degree Hip Extension (Glute Focus)

- A resistance band anchor or sturdy object to secure the resistance band
- A hip extension bench or any elevated surface

Positioning

1. Set up the Band: Secure the resistance band to a stable object behind you at ankle height.
2. Adjust the Bench: Position the hip extension bench at a 45-degree angle.
3. Position Yourself: Stand facing the bench and place your hips against the edge of the bench. Your torso should be aligned with the incline of the bench.
4. Secure Your Feet: Place your feet under the ankle straps or hold on to the bench with your hands for added stability.

Movement Instructions

1. Starting Position: Keep your back straight and engage your core. Your chest should be up, and your head should be looking forward.
2. Hip Extension: With a slight bend in your knees, press through your heels and extend your legs backward. Engage your glute muscles as you lift your legs. The resistance band will provide additional tension.
3. Peak Contraction: At the top of the movement, squeeze your glutes for a moment, ensuring your body remains stable.
4. Lowering Phase: Slowly lower your legs back towards the starting position without letting your feet touch the ground, maintaining tension in the band throughout the movement.
5. Repetitions: Aim for 10-15 repetitions, then switch legs.

Tips

- Control your movements to avoid swinging or using momentum.
- Take your time and focus on engaging your glutes throughout the exercise.
- If you feel any discomfort in your lower back, reassess your form and consider reducing the resistance.