Knees cave inward against the band
The band is designed to provide feedback against valgus; caving means glute med is failing.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Hinge · Lower Body
Banded Hip Thrust (Bodyweight + Band)
Coaching cues
- Upper back on a bench; band looped above the knees; feet flat
- Drive the hips up against the band — squeeze glutes at the top
- The band adds knee-out resistance; press knees out throughout
- Hold 1 to 2 seconds at the top; lower under control
Common faults 2
Lumbar hyperextension at the top
Erectors extend past neutral under the band resistance.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗