Hip Lift With Band 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hip Lift With Band is a glute-focused exercise that primarily targets the glute muscles while engaging the hamstrings as secondary movers. Using a resistance band placed over the hips, the exerciser lies on their back with feet flat and shoulder-width apart, then drives through the heels to lift the hips off the ground. The band adds extra resistance, enhancing glute activation and overall hip extension strength. This exercise helps improve lower-body strength, hip stability, and glute development, making it an effective addition to both strength training and rehabilitation routines.
How to Perform
Secure a resistance band to a low point on a sturdy structure, such as the base of a power rack, ensuring it sits horizontally above the floor.
Position yourself on your back beneath the band so that it rests directly over your hips.
Place your feet flat on the ground, aligning them roughly with shoulder width, and keep your knees bent comfortably.
Engage your core and glutes, then press firmly through your heels to lift your hips upward until your body forms a straight line from shoulders to knees.
At the top of the movement, actively squeeze your glutes and maintain tension in the band for a moment to maximize muscle activation.
Lower your hips back toward the floor in a controlled manner, keeping resistance on the glutes throughout the descent.
Adjust the difficulty by using a thicker band or repositioning the band to increase tension, allowing for progressive overload.
Keep your neck relaxed and avoid overarching your lower back; focus on driving the movement through the glutes and hamstrings.
★ 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
Keep constant tension on the band throughout the movement to maximize glute activation.
Drive through your heels rather than your toes to better engage glutes and hamstrings.
Avoid overarching your lower back by engaging your core throughout the lift.
Pause and squeeze your glutes at the top of the lift for 1–2 seconds to improve mind-muscle connection.
Use a band thickness that challenges you but still allows controlled, smooth movement.
Maintain proper knee alignment with your feet and hips to prevent strain on joints.
Lower your hips slowly rather than dropping them to maintain resistance on the muscles.
Breathe steadily—inhale while lowering, exhale while lifting—to support stability and power.
How Not to Perform
Do not let your lower back arch excessively—overarching shifts the effort away from the glutes and can strain the spine.
Avoid pushing through your toes instead of your heels, as this reduces glute activation and overworks the quads.
Don’t lift your hips too quickly or jerk the movement; fast, uncontrolled motions waste energy and reduce muscle engagement.
Do not let your knees collapse inward or flare outward; keep them aligned with your feet to protect the knees and target the glutes properly.
Avoid relaxing the glutes at the top of the lift—failing to actively squeeze limits muscle activation.
Do not use a band that is too loose, as it reduces resistance and the exercise’s effectiveness.
Avoid holding your breath or tensing your neck and shoulders; keep your core engaged and neck relaxed.
Do not let your hips drop fully to the floor between reps—maintain tension to keep the glutes engaged throughout.
Avoid overextending the range of motion beyond what feels natural for your hips; forcing it can cause strain or injury.
Do not use momentum from swinging your legs or upper body to lift the hips; rely on controlled glute and hamstring contraction.
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.
