Hip Lift with Band
How to do the Hip Lift with Band with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Calves, Hamstrings
Bands
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.
Log it, see it on your body.
Every Hip Lift with Band set you log feeds Ascend's anatomy heatmap — so your glutes volume is visible at a glance — and counts toward your bodyweight-strength tier.
More glutes exercises
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