Band lying leg and hip raise

Band lying leg and hip raise

The band lying leg and hip raise is a fantastic exercise that targets your glutes, hamstrings, and core muscles. It is a variation of the traditional glute bridge exercise, but with the added resistance of a resistance band. This exercise is highly effective for building strength and enhancing muscle tone in your lower body. To perform the band lying leg and hip raise, you will need an exercise band and a comfortable surface to lie on. Begin by securing the band around your legs, just above your knees. Lie flat on your back with your legs bent and feet flat on the ground, hip-width apart. Your arms should be relaxed by your sides. Engaging your core and glute muscles, slowly lift your hips up off the ground until your body forms a straight line from your shoulders to your knees. Be sure to focus on driving through your heels and squeeze your glutes at the top of the movement. Hold for a brief moment before lowering your hips back down to the starting position. As you perform the band lying leg and hip raise, it's important to maintain proper form throughout the exercise. Keep your core engaged and avoid arching your back. Also, be mindful of the band tension and choose a resistance level that challenges you without compromising your form. Incorporating the band lying leg and hip raise into your workout routine can have numerous benefits, including strengthening your glutes, hamstrings, and core, improving hip stability, and enhancing overall lower body power. Remember to start with a resistance band that suits your fitness level and gradually increase the tension as you become stronger. Please note that if you have any pre-existing health conditions or injuries, it's essential to consult with a fitness professional or a healthcare provider before attempting new exercises.


  • Lie on your back with your knees bent and your feet flat on the ground.
  • Place an exercise band around your thighs, just above your knees.
  • Engage your core and glutes to lift your hips off the ground, pressing your lower back into the floor.
  • Keep your feet in contact with the ground and press your knees outward against the resistance of the band.
  • Pause at the top of the movement and squeeze your glutes.
  • Lower your hips back down to the starting position with control.
  • Repeat for the recommended number of repetitions.
  • Remember to breathe continuously throughout the movement and maintain good form.

Tips & Tricks

  • Engage your core throughout the exercise to stabilize your body and prevent excessive arching of the lower back.
  • Keep your neck and shoulders relaxed during the movement to avoid unnecessary tension.
  • Place the resistance band just above your knees to add extra resistance and target your glutes and hip abductors more effectively.
  • Focus on squeezing your glutes and driving your hips upward, rather than relying solely on your legs, to maximize the effectiveness of the exercise.
  • Maintain a slow and controlled tempo throughout the range of motion, emphasizing the mind-muscle connection.
  • Make sure to fully extend your hips at the top of the movement and pause briefly to maximize muscle contraction.
  • Avoid overarching or hyperextending your lower back at the top position by maintaining proper alignment.
  • Inhale deeply at the starting position, and exhale as you lift your hips, engaging your core muscles.
  • To increase the intensity, use a thicker resistance band or increase the tension by placing the band closer to your ankles.
  • Regularly incorporate this exercise into your lower body workout routine to strengthen your glutes, hamstrings, and core.


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