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운동 라이브러리
Resistance Band Hip Thrusts on Knees
A kneeling banded hip thrust that trains the glutes through explosive hip extension using a band anchored low behind the body, ideal when a bench and barbell are unavailable.
하체밴드Hip extension
주동근
둔근
협응근
햄스트링코어내전근
장비
밴드
패턴
Hip extension
준비 자세
- 01Anchor a resistance band low behind you or loop it under your knees and around the front of the hips.
- 02Kneel tall on a mat with knees about hip width apart.
- 03Position the band across the crease of the hips so it pulls the hips backward.
- 04Sit the hips back toward the heels to load the band.
수행
- 01From the hips-back position, squeeze the glutes and drive the hips forward.
- 02Extend until the body is a straight line from knees to shoulders.
- 03Hold the top for a full second against the band tension.
- 04Sit the hips back toward the heels under control and repeat.
체크포인트
- -The lockout comes from glute squeeze, not lower-back arch.
- -Band tension is highest exactly at the top of the rep.
- -Ribs stay stacked over the pelvis at lockout.
- -The torso hinges only at the hips; the spine stays neutral.
흔한 실수
- -Hyperextending the lower back to finish the rep.
- -Using a band too light to challenge the lockout.
- -Rushing the reps and letting the band snap the hips back.
- -Letting the knees slide around on a slippery surface.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps with a hard 1 second squeeze at the top.
- -Works well as a glute activation drill before squats or as a burnout after hip thrusts.
- -Progress by shortening the band or moving the anchor farther away.