Hip Lift with Band
Trains the Glutes.
- Equipment
- A resistance band
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Loop a band over your hips and anchor both ends under your hands on the floor, or to a low point either side.
- Press your lower back gently into the floor and brace your stomach.
- Drive your hips up against the band until your body forms a straight line from knees to shoulders.
- Hold briefly at the top.
- Lower under control until the hips just touch the floor.
Common mistakes
- Arching past straight at the top. The line from knees to shoulders is the finish; anything above it is the spine extending, and it is why a bridge can be felt in the lower back instead of the glutes.
- Anchoring the band somewhere it can slip. A band leaving an anchor while loaded across the hips travels fast and in an unhelpful direction.
- Pushing through the toes. Weight through the whole foot, favouring the heel, is what keeps the hips extending rather than the knees straightening.
- Expecting a band to load like a barbell. It is lightest at the bottom where the hip is weakest and heaviest at the top where it is strongest, which is a useful curve and a small absolute load.