Hip Lift with Band
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.
How to program the Hip Lift with Band
Sets and reps
As a compound movement, the Hip Lift with Band responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Hip Lift with Band is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Hip Lift with Band work?
The Hip Lift with Band primarily targets the Glutes. It also recruits the Calves, Hamstrings as supporting muscles.
What equipment do I need for the Hip Lift with Band?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Hip Lift with Band should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
