Home Gym Hip Thrust

just tie some heavy bands around something, put bands around waist, pull tight, and thrust away

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Strait barbell, upper back on a flat bench, rolled up yoga mat under the bar to not get bruised hips.

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That's what I do except I use a cushioned pad on my bar. Just velcroes on and then no more pain.

The woman complains the bench is too tall

Have you tried a sandbag? Doesn’t hurt, load feels well distributed, and easy to adjust between 60-125lbs

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The woman complains the bench is too tall

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But it's not. It's perfect height. This is the standard aside from buying a literal commercial glute thrust machine that is belt loaded, but even those are about the same height.

Only thing I could think of to adjust the height of the move would be to elevate her feet a little by place a short 2x6 under her feet to give her better leverage.