Band Hip Lift

Band Hip Lift

The Band Hip Lift is a fantastic exercise that primarily targets the muscles in your glutes, hamstrings, and lower back. It is a versatile exercise that can be performed both at home and in the gym, making it perfect for anyone looking to tone and strengthen their lower body. To perform the Band Hip Lift, you'll need a resistance band. Start by lying flat on your back with your knees bent, feet flat on the ground, and the resistance band securely wrapped around your thighs, just above your knees. Place your arms flat on the ground beside you for support. Engage your core muscles and squeeze your glutes as you lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Make sure to keep your knees in line with your ankles and press against the resistance band for added activation in your glutes. Hold the position for a brief moment, then slowly lower your hips back down to the starting position. To increase the intensity of the Band Hip Lift, you can try using a thicker resistance band or adding a dumbbell placed on your hips. Alternatively, you can try performing single-leg variations to target each glute individually. Incorporating the Band Hip Lift into your exercise routine is an excellent way to enhance your lower body strength and stability. Aim for 2-3 sets of 10-15 repetitions, and don't forget to focus on maintaining proper form throughout the exercise. Remember to consult with a fitness professional or a physician before starting any new exercise program. So, grab your resistance band, and get ready to feel the burn in your glutes and hamstrings!


  • Lie flat on your back with your knees bent and feet flat on the ground.
  • Place a resistance band just above your knees and keep tension on the band throughout the exercise.
  • Engage your core muscles and press your lower back into the ground.
  • Pushing through your heels, lift your hips off the ground until your body forms a straight line from knees to shoulders.
  • Pause at the top for a moment, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes throughout the movement.
  • Use a resistance band that provides the appropriate level of challenge for your fitness level.
  • Maintain a neutral spine position by keeping your core muscles engaged.
  • Squeeze your glutes at the top of the movement to maximize muscle activation.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Perform the exercise with controlled and slow movements to maximize muscle engagement.
  • Make sure to breathe properly throughout the exercise, exhaling as you lift your hips.
  • Keep your feet flat on the ground and avoid excessive arching of your lower back.
  • Experiment with different foot placements to target different areas of your glutes.
  • Add variations like single-leg band hip lifts to further challenge your glute muscles.


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