Topic
7 articles
The band hip lift works the glutes, hamstrings, and quadriceps, with the band just above the knees changing how the rep feels. Good form keeps the load on the upper legs and glutes instead of the lower back.
The assisted prone hamstring targets the hamstrings most, with the glutes and lower back helping as the legs lift. Straight knees and a slow lowering phase keep the work where it belongs.
The band pull through is a hip-dominant hinge that loads the glutes and hamstrings. Done well, it finishes with the hips driving through while the lower back stabilizes.
A back-focused stability ball variation that also loads the glutes and hamstrings. Learn the setup, rep shape, and the breakdowns to watch for.
A clear guide to the band pull through, with setup cues, hinge mechanics, and fixes for common form mistakes. Use it at home or in the gym.
The back extension works your lower back, glutes, and hamstrings. Learn how setup and execution change where the load lands.
Choose the back extension alternative that fits your setup and training goal. This guide helps you match the right variation to lower-back, glute, or hamstring emphasis.
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