Kneel, hinge, and let the band hammer your glutes and hammies.
Drive from the hips, keep your spine neutral and don't arch your lower back.
Kneeling takes your knees and ankles out of the equation, so every rep is pure hip hinge and your hamstrings do the work of pulling your torso upright against the band. Because the band anchors low behind you, resistance peaks right where your glutes fire hardest, at full hip lockout. It earns its spot as a hinge teacher and glute activator, ideal before heavier deadlift work or on days when you're training with minimal kit.
It's a hip hinge with the knees parked, so your hamstrings drive the movement and your glutes finish it. Think of it as a deadlift pattern stripped down to just the hip action.
Low and behind you, roughly at the height of your hips when kneeling, with the band looped around your hip crease. If it slides up to your waist it'll pull on your lower back instead of loading your hips.
Both. It's brilliant for grooving the hinge and waking up your glutes before squats or deadlifts, and with a thick band and slow reps it holds its own as a hamstring finisher at home.
