Hip Lift with Band

طريقة الأداء

1. 01After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
2. 02Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3. 03Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
4. 04Pause at the top of the motion, and return to the starting position.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.