Hip Lift with Band

A beginner strength exercise for the glutes, calves and hamstrings, done with a resistance band.

Movement guide

Hip Lift with Band

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusGlutes · Calves · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

Beginner grade (source-assigned).

Harder option

Barbell hip thrust demonstrated on the 3D figure

3D demoBarbell hip thrustIntermediate · A barbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Calves, Hamstrings.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Hip Extension with Bands demonstrated on the 3D figure

3D demoHip Extension with BandsBeginner · A band

3D demoLeg LiftBeginner · No equipment

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

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Questions people ask

What muscles does the Hip Lift with Band work?

Mainly the glutes, with help from the calves and hamstrings.

What equipment do I need for the Hip Lift with Band?

A band.

Is the Hip Lift with Band good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell hip thrust.

How do I make the Hip Lift with Band harder?

Progress to the Barbell hip thrust, or add load, range or slower lowering once your form is solid.