Hip Lift with Band

How to do the Hip Lift with Band

1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
4. Pause at the top of the motion, and return to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	calves, hamstrings
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Glute Kickback Bodyweight Step-up with Knee Raise Bodyweight Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight Single Leg Glute Bridge Bodyweight Barbell Glute Bridge Barbell

Harder than the Hip Lift with Band

Kneeling Jump Squat expert · Barbell One-Legged Cable Kickback intermediate · Cable Machine Kneeling Squat intermediate · Barbell

Common questions

What muscles does the Hip Lift with Band work?

The Hip Lift with Band primarily works the glutes, with the calves and hamstrings as secondary movers. Barbell Glute Bridge, Barbell Hip Thrust, and Kneeling Squat train the same muscle, across 6 equipment types.

What equipment do you need for the Hip Lift with Band?

Resistance Bands. Without resistance bands, Glute Kickback, Step-up with Knee Raise, and Butt Lift (Bridge) train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Hip Lift with Band suitable for beginners?

Yes, the Hip Lift with Band is rated beginner. Kneeling Jump Squat, One-Legged Cable Kickback, and Kneeling Squat are the progressions from here.

Where should the Hip Lift with Band go in a workout?

Early — the Hip Lift with Band is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Barbell Glute Bridge Barbell Barbell Hip Thrust Barbell Kneeling Squat Barbell Kneeling Jump Squat Barbell Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands