Hip Lift with Band
A beginner compound powerlifting exercise that works the glutes, using a resistance band.
Starting position
End position
How to Do Hip Lift with Band
- 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.
- 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.
- Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
- Pause at the top of the motion, and return to the starting position.
Muscles Worked
Alternatives to Hip Lift with Band
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Hip Thrust
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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2
Barbell Glute Bridge
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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3
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
-
4
Kneeling Squat
An intermediate compound powerlifting exercise that works the glutes, using a barbell.
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5
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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6
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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7
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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8
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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9
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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10
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do hip lift with band work?
Hip Lift with Band primarily works the glutes. The calves and hamstrings assist as secondary muscles.
What equipment do I need for hip lift with band?
Hip Lift with Band uses resistance bands.
Hip Lift with Band: is it suitable for beginners?
Yes. Hip Lift with Band is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hip lift with band?
Barbell Hip Thrust, Barbell Glute Bridge, Butt Lift (Bridge) train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hip lift with band reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hip lift with band can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hip Lift with Band with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.