Machine Hip Thrust with Resistance Band
The machine hip thrust with a looped band just above the knees; the machine carries the load, the band makes the knees work outward.
How to do it
Setup
Upper back on the machine's pad, the lever pad across the hips, a looped band above the knees, feet flat.
Steps
- Press the knees out into the band, then drive the hips up.
- Lock out with the knees still wide.
- Lower the lever slowly without letting the knees fall in.
Common mistakes
Knees caving at lockout: the band is winning; drive them out. Lever pad riding onto the belly: set it in the hip crease. Arching past straight: ribs down, the glutes finish.
Breathing
Exhale driving up, inhale lowering.
