Hip Lift with Band
The Hip Lift with Band is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The calves and hamstrings assist as stabilizers throughout the range of motion.
How to Hip Lift with Band
- 1
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.
- 2
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.
- 3
Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
- 4
Pause at the top of the motion, and return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Hip Lift with Band work?
The Hip Lift with Band primarily works the Glutes. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Hip Lift with Band good for beginners?
Yes, the Hip Lift with Band is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Hip Lift with Band?
You need bands to perform the Hip Lift with Band. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.