Band Hip Lift

The bench hip thrust against a band across the hips, its ends pinned to the floor by the hands.

How to do it

Setup

Upper back on a bench, a band across the hips held down at both sides, feet flat.

Steps

Lift the hips against the band until level.
Squeeze at the top against the band.
Let the hips down against the band's pull.

Common mistakes

Band ends lifting off the floor: pin them down before the rep. Finishing with an arched lower back: the glutes lock the top. Dropping fast out of the top: the band wants a slow return.

Breathing

Exhale driving up, inhale lowering.