How to Do Hip Lift with Band
Step-by-step instructions, muscles worked and workouts that use the hip lift with band.
| Main muscles | Glutes |
| Also works | Calves, Hamstrings |
| Equipment | Bands |
| Level | Beginner |
| Type | Powerlifting |
How to do it
- 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.
- 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.
- Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
- Pause at the top of the motion, and return to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Resistance Band Glutes Workout for Beginners5 exercises · about 31 min · Resistance BandResistance Band Glutes Workout for Intermediate6 exercises · about 47 min · Resistance BandResistance Band Lower Body Workout for Intermediate6 exercises · about 47 min · Resistance Band
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Gear for this exercise
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: