Exercise technique

band hip lift

The band hip lift is a glute-focused exercise performed on the floor with a resistance band placed above the knees. It targets the glutes and also works the hamstrings and quadriceps. The movement involves lifting the hips off the ground while keeping the core engaged and squeezing the glutes at the top.

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How do you perform this exercise?

  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.

Which other muscles are involved?

Hamstrings, Quadriceps.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

glute bridge march

Glutes · Body weight

single leg bridge with outstretched leg

Glutes · Body weight

barbell lying lifting (on hip)

Glutes · Barbell

resistance band hip thrusts on knees (female)

Glutes · Resistance band

twist hip lift

Glutes · Body weight

glute bridge two legs on bench (male)

Glutes · Body weight

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