PlanWorkouts

Exercise 1408 · REF E4R8Hz1

Band Hip Lift exercise animation

Band Hip Lift

Category
Upper Legs
Equipment
Band
Target
Glutes

The band hip lift adds resistance to a glute bridge pattern, useful for waking up the glutes before a heavy squat or deadlift session since it's low-impact and easy to feel working. Squeeze at the top rather than just reaching the position, since that's where most of the glute activation actually happens. It's more of an activation tool than a serious strength builder.

How to Do the Band Hip Lift

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Band Hip Lift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes Band Squat Row Band Squat Row Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Hip Lift work?
The Band Hip Lift primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Band Hip Lift?
The Band Hip Lift is done with a band.
What's a good alternative to the Band Hip Lift?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.