equipment

Resistance Band

sets

3

reps

15-20

rest

45-60 sec

1. Loop a short resistance band around both thighs, just above the knees.
2. Lie on your back with your knees bent and feet flat on the floor.
3. Set your feet about hip width apart, close to your glutes.
4. Rest your arms at your sides.
5. Tuck your ribs down and brace your midsection.

1. Press your knees outward against the band.
2. Drive through your heels to lift your hips off the floor.
3. Continue until your hips are fully extended and your body forms a straight line.
4. Squeeze your glutes at the top without arching your lower back.
5. Lower your hips under control back toward the floor.

Exhale as you lift your hips, inhale as you lower them.

• Push your knees out against the band throughout.
• Finish with the hips, not by arching the lower back.
• Drive through your heels rather than your toes.
• Keep your ribs down and chin slightly tucked.
• Pause at the top of each repetition.

• Letting the knees collapse inward against the band.
• Arching the lower back at the top instead of extending the hips.
• Pushing through the toes.
• Using a range so short the hips never fully extend.
• Placing the feet too far from the glutes.

From hips on the floor to full hip extension with the body in a straight line. The lockout is the working portion.