How to do the Band Hip Lift
Band Hip Lift is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Band Hip Lift demonstration · © GymiaFit
Band Hip Lift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Hip Lift step by step
- 1Lie on your back with your knees bent and feet flat on the ground.
- 2Place a resistance band just above your knees.
- 3Engage your glutes and core muscles.
- 4Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- 5Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 6Repeat for the desired number of repetitions.
Band Hip Lift — questions
What muscles does the Band Hip Lift work?
The Band Hip Lift primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Band Hip Lift?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Hip Lift suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Hip Lift?
Band Lying Hip Internal Rotation, Band Pull Through, Band Seated Hip Internal Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Hip Lift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.