One key to strong performance is strong hips. Enter the Band Resisted Tall Kneel Hip Thrust:
This exercise is a great way to build or maintain hip strength when you don't have access to barbells or dumbbells. It targets the posterior glute muscles. Keeping your glutes/hips strong is important for better performance. Strong hips help you move better and faster. Appropriate hip strength is also important in protecting the low back and your knees.
Use a pad under your knees. Keep your core engaged and your low back flat. Finish the movement in a statue tall position with the glutes fully squeezed. Avoid going too far forward with your hips and ending up in a rock back or arched low back position.
HOW TO USE:
Use this exercise as a warm-up to any hip hinge or deadlift work. It can also stand alone as a hip strengthening exercise when you don't have access to barbells or dumbbells. Shoot for 2-4 sets of 12-30 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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