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Hip thrust with theraband
To enhance the effectiveness of the workout, you have the option of performing the Hip Thrust exercise with a Theraband, which is secured to a table, chair, or bench. However, this variation of the exercise is less common and exhibits distinct differences from other Hip Thrust variations.
Body position
For the Hip Thrust with a Theraband, kneel on the floor. A Theraband is attached around your pelvis and is additionally fixed behind you to a household object or a weight bench. In the starting position, kneel at a distance that keeps the Theraband taut. Your legs are hip-width apart, the tops of your feet touching the ground. Place your hands in front of your chest, and your back is almost upright. Maintain a natural arch in the lower back to protect the spine, while keeping your gaze forward. Now, engage your muscles to begin the exercise.
Movement execution
Push your hips forward to keep your body in a straight line from head to knees, ensuring the Theraband remains constantly taut. Contract the muscles in your buttocks during the movement and exhale consciously. The Theraband stays fixed at the pelvis, and the position of your back remains unchanged. Inhale and return to the starting position by moving your buttocks back towards your feet. However, do not linger, but rather initiate the next repetition explosively.
Stressed muscles and common mistakes
Information on activated muscles and common mistakes in performing the Hip Thrust exercise with a Theraband can be found on the page "Hip Thrust for Home Training" (without the use of equipment).
Alternative variants to Hip Thrust with Theraband
To make your training more interesting, you can also incorporate similar exercises or other variations of the Hip Thrust with a Theraband.
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