How to do it
Tuck your chin slightly and gaze toward your knees throughout each rep.
- 1
Sit on the ground with a resistance band looped around your thighs, just above your knees.
- 2
Lean back against a bench or stable surface, with your shoulder blades resting on the edge.
- 3
Plant your feet flat on the floor, hip-width apart.
- 4
Drive through your heels and thrust your hips upwards, extending your hips until your body forms a straight line from your shoulders to your knees.
- 5
Pause at the top and squeeze your glutes.
- 6
Lower your hips back down to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Maintain a strong core and avoid overarching your back at the top of the thrust to prevent lower back strain.
Common mistakes
- ✕Letting the knees collapse inward
- ✕Stopping short of full hip extension
- ✕Feet placed too close to your hips