Hip Lift with Band
How to do the Hip Lift with Band with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Calves, Hamstrings
Bands
How to do the 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.
Log it, see it on your body.
Every Hip Lift with Band set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Hip Lift with Band fits
The Hip Lift with Band shows up in training built around a specific goal. See how it fits:
More glutes exercises
Hip Lift with Band: common questions
What muscles does the Hip Lift with Band work?
The Hip Lift with Band primarily works the Glutes. It also recruits the Calves and Hamstrings as supporting muscles.
Is the Hip Lift with Band suitable for beginners?
Yes. The Hip Lift with Band is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Hip Lift with Band?
To do the Hip Lift with Band you'll need resistance bands.
Is the Hip Lift with Band a compound or isolation exercise?
The Hip Lift with Band is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Hip Lift with Band with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Hip Lift with Band sets, free.
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