Band Hip Lift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The band hip lift is a glute-focused isolation exercise that also engages the hamstrings as secondary muscles. Using a resistance band anchored securely, you position yourself on the floor with your knees bent and feet planted, then drive your hips upward against the band’s tension. This upward motion emphasizes hip extension, which strongly activates the glutes while the hamstrings assist in controlling the lift. The band provides constant resistance throughout the movement, making it an effective option for building strength and stability in the posterior chain without heavy equipment.
How to Perform
Place a resistance band across your hips and anchor it firmly by tucking each end under two heavy dumbbells or another stable object to keep it from shifting.
Lie down on your back so the band rests over your hip bones, bend your knees, and position your feet flat on the floor about shoulder-width apart.
Keep your upper body relaxed on the ground with your arms either extended behind your head or resting by your sides for added balance.
Drive your shoulders and upper back into the floor as you press through your heels, lifting your hips upward against the band’s resistance until your body forms a straight line from knees to shoulders.
Squeeze your glutes hard at the top, hold the position briefly, and avoid arching your lower back.
Lower your hips back down slowly under control until they nearly touch the floor.
Perform the desired number of repetitions while maintaining steady breathing and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving through your heels to maximize glute activation and reduce quad dominance.
Keep your core braced throughout the lift to protect your lower back.
Squeeze your glutes firmly at the top and pause briefly to increase muscle engagement.
Avoid letting your knees cave inward—maintain alignment over your ankles.
Control the lowering phase slowly to build more strength and stability.
Adjust band tension to a level that challenges you without compromising form.
Keep your neck and shoulders relaxed on the floor instead of straining upward.
Breathe out as you lift your hips and inhale on the way down for better rhythm.
Ensure the band is securely anchored to prevent it from slipping during the movement.
For progression, place the feet further from the glutes to increase hamstring involvement.
How Not to Perform
Don’t use a fast, jerky hip snap—perform each lift and descent in a controlled tempo to keep tension on the glutes.
Don’t push through your toes or let weight shift forward—drive through the heels to maximize glute activation.
Don’t hyperextend your lower back at the top—stop when your body forms a straight line and focus on squeezing the glutes, not arching the spine.
Don’t allow your knees to cave inward—keep them aligned over your ankles (hip-width) to maintain correct muscle recruitment.
Don’t pull on your head or lift your neck—if hands are behind the head keep the neck neutral and avoid any tugging.
Don’t hold your breath—exhale as you lift and inhale as you lower to maintain intra-abdominal stability.
Don’t let the band sit on soft tissue or slip—place it over the hip bones and re-check the anchor so it won’t move mid-set.
Don’t anchor the band insecurely—use heavy, stable anchors and test them briefly before starting to avoid sudden shifts.
Don’t use a band that’s far too light or far too heavy—too light wastes effort, too heavy forces compensations (lower back/hamstrings).
Don’t position your feet extremely close or extremely far from your hips—start around a ~90° knee angle; moving feet too far back or forward shifts emphasis away from the glutes.
Don’t bounce or “cheat” at the top—hold a brief deliberate squeeze, then lower under control to build strength safely.
Don’t allow asymmetric hip rise or torso rotation—both sides should move evenly to avoid imbalance and ensure the glutes are the primary drivers.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
