maratoolHip Lift with Band
How to do the 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
The prime mover is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.
Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the hamstrings assist hip extension and slow the knee down.
Every exercise for:GlutesCalvesHamstrings
How this movement works
The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.
It is filed under powerlifting — the squat, bench and deadlift family and their accessory work. Technique is judged by whether it survives a near-maximal single, not merely by whether the weight moves.
What you need
A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.
Every exercise using:Band
These train the glutes too, using equipment this one does not:
- Kneeling Jump Squatbarbell
- Leg Liftbody only
- One Legged Cable Kickbackcable
- Physioball Hip Bridgeexercise ball
- Piriformis-SMRfoam roll
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 24 glutes exercises in this database, 13 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.