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Technique

  1. Stand with feet hip-width apart and slightly turned out, stepping over an elastic band.
  2. Bend at the hips and knees and grab the band at a short distance from your feet.
  3. Straighten your back, lift your chest, extend your hips and knees, putting the band under tension.
  4. Stand tall with your arms close to your body, then lower back down, bend at the hips and at the knees.

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Form tips

  • Maintain a neutral spine throughout the movement, avoiding rounding or arching of the back.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings
  • Neck
  • Quadriceps

Secondary

  • Hip adductors
  • Back
  • Shoulders
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Long resistance band
Long resistance band

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Appears in

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Trunkextension
Shoulderelevation
Kneeextension
Hipextension
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