Band above the knees, push out as you thrust up.
Push your knees out into the band the whole rep, don't let them cave inward.
With your upper back on a bench, the hips travel through a full arc of extension and the glutes take peak load right at lockout, exactly where they are strongest. The hamstrings assist the drive, while the band above your knees forces continuous outward pressure so the entire glute complex, not just the big drivers, works every rep. It is the pattern behind the barbell hip thrust with none of the setup, which makes it ideal for activation, home training, and high-rep finishing work.
It trains the same movement with lighter resistance, so it will not replace heavy barbell thrusts for strength. It is superb for learning the pattern, warming up, and high-rep glute work where load is not the point.
Just below the shoulder blades, so you can pivot over the edge as your hips rise. If the bench sits at your neck or mid-back the movement gets awkward fast.
About hip-width, close enough that your shins are near vertical at the top. If your knees are past your toes at lockout, walk the feet out slightly.
