Moves/Glute thrust - two leg banded

Glute thrust - two leg banded

ID: 6

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Exercise Types:
Lower Squat, Core Rotate
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Low Bands
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Depth before load — achieve full range with bodyweight before adding resistance.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Rebound out of the bottom with hip drive, not by leaning the chest forward.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.