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All exercises

Band hip lift

Beginner

Band hip lift is a compound resistance band exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Glute bridge marchBodyweight
  • Single leg bridge with outstretched legBodyweight
  • Barbell lying lifting (on hip)Barbell
  • Resistance band hip thrusts on kneesResistance band
  • Twist hip liftBodyweight
  • Glute bridge two legs on benchBodyweight

Harder variations

  • Single leg bridge with outstretched legBodyweight
  • Twist hip liftBodyweight
  • Glute bridge marchBodyweight
  • Barbell glute bridgeBarbell
Logged today · 2 min restBand hip lift

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