Safety Notes

• Inspect band for damage before use
• Secure anchor firmly to prevent snap-back
• Avoid if acute lower back pain exists
• Maintain neutral spine to protect lumbar
• Start with light resistance for form

Spotting

No spotter needed; use a stable surface and focus on controlled reps. Self-spot by reducing range if fatigued.

Common Mistakes

• Using momentum instead of muscle
• Arching lower back excessively
• Allowing knees to bend too much
• Not engaging core
• Overstretching the band

• Acute lower back injury
• Hip impingement
• Recent spinal surgery

• Adequate hip extension range
• Ankle dorsiflexion for positioning

Build Up First

• Mastery of basic hip hinge
• Core bracing technique