Hip Lift with Band
Muscles worked
Instructions
- 1After 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.
- 2Adjust 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.
- 3Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
- 4Pause at the top of the motion, and return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Hip Lift with Band
The hip lift with band is a variation of the floor hip thrust where a resistance band is positioned directly over the hips to add extra tension to the glute contraction. Lying on the floor with knees bent, you drive through your heels to raise your hips against the band's resistance, a pattern similar to a classic glute bridge but with accommodating resistance that intensifies at the top of the movement. It's an excellent exercise for targeting the glutes without heavy equipment, accessible even at home with a simple band and a stable anchor. Controlling the pelvis throughout the movement is essential to avoid compensating with the lower back. It's a great fit for beginners as a complement to a squat or deadlift program.
check_circleBenefits
- check_circleEffectively targets the glutes with accommodating resistance
- check_circleAccessible at home with just a band
- check_circleGreat complement to the classic hip thrust or squat
- check_circleBuilds pelvic stability under tension
lightbulbExecution tips
- lightbulbPosition the band centered directly over your hips
- lightbulbKeep your shoulders on the floor throughout the movement
- lightbulbSqueeze the glutes hard at the top, without overextending the lower back
- lightbulbControl the descent instead of letting the hips drop
warningCommon mistakes
- warningOverarching the lower back at the top of the movement
- warningLetting the band slip out of position during the set
- warningPushing through the toes instead of the heels
- warningDropping the hips abruptly at the bottom
helpFrequently asked questions
How is this different from a classic hip thrust?expand_more
The band adds resistance that increases as the hips rise, intensifying the contraction at the top of the movement.
Can I do this without a rack to secure the band?expand_more
Yes, heavy dumbbells or any stable object can serve as an anchor point on each side.
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