Hip Thrust Banded Single Leg Oscillatory Staggered
Hip Thrust Band SL OC Stagg
- Set up the band: Secure the resistance band around a sturdy anchor point, such as a pole or rack, and place it just above the knees. Make sure the band is taut but not overly tight.
- Proper positioning: Sit on the floor with your upper back resting against a bench or elevated surface. Place one foot in front of the other in a staggerd position while driving through your toes. Alternate staggering of feet for each set to ensure proper balance. Your shoulders, hips, and extended leg should be in a straight line.
- Drive through the big toe: As you lift your hips off the ground, focus on driving through the big toe of the foot that is planted on the ground. This will help activate the glute muscles effectively.
- Squeeze the glutes: At the top of the movement, squeeze your glutes forcefully and hold for a moment to maximize the muscle contraction. Imagine pushing your hips towards the ceiling while maintaining a straight line from your shoulders to your extended leg.