라이브러리로시작 
끝 
운동 라이브러리
Band Hip Lift
A glute bridge performed with a band held across the hips to add resistance to hip extension without free weights.
하체밴드Hip extension
주동근
둔근
협응근
햄스트링코어척추기립근
장비
밴드
패턴
Hip extension
준비 자세
- 01Lie on your back with knees bent and feet flat about hip width apart.
- 02Drape a band across the front of the hips and pin each end to the floor under your hands.
- 03Pull the ribs down and set a neutral spine.
- 04Position the heels so the shins are near vertical at the top.
수행
- 01Drive through the heels and lift the hips against the band.
- 02Squeeze the glutes to reach a straight line from knees to shoulders.
- 03Pause for a full second at the top against peak band tension.
- 04Lower with control until the hips lightly touch the floor, then repeat.
체크포인트
- -Full hip lockout comes from the glutes, not lower back arch.
- -The band stays pinned firmly so tension is constant.
- -Knees stay tracking over the feet, not falling out or in.
흔한 실수
- -Arching the lower back instead of finishing with the glutes.
- -Bouncing the hips off the floor between reps.
- -Letting the band slide because the hands are not anchoring it.
- -Pushing through the toes rather than the heels.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps with a firm pause at the top.
- -Works as glute activation before heavy lifts or as a burnout finisher.
- -Progress to the barbell glute bridge or hip thrust when band tension is easy.