Glutes · Resistance bands

Band Hip Lift

The band hip lift is an isolation exercise that targets the glutes and hamstrings using accommodating resistance directly across the pelvis. It is suitable for all fitness levels and works well as an activation drill before compound lifts or as a high-rep burn-out at the end of a lower-body session.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place the band across your hips and pin a handle to the floor on each side with your hands.
Inhale, then as you exhale, drive through your heels and lift your hips up against the band until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top for a second.
Inhale and slowly lower your hips back down without letting them rest on the floor.

Common mistakes

Hyperextending the lower back at the top shifts the workload away from the glutes and places unnecessary stress on the lumbar spine.
Lifting your heels off the floor reduces recruitment of the posterior chain and places excessive shear force on the knees.
Failing to pin the band handles firmly against the floor creates uneven tension and reduces the overall resistance.
Allowing your knees to cave inward during the lift compromises hip stability and decreases glute activation.

Tips

Keep your hands pinned firmly to the floor throughout the set to maintain consistent resistance.
Pause for a full second at the top of the movement to achieve maximum glute contraction before lowering.
Drive primarily through your heels while keeping your feet flat and parallel at hip-width distance.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets to target glute hypertrophy and muscular endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why use a resistance band across the hips instead of free weights?

The band delivers peak resistance at full hip extension where the glutes are strongest, without placing a heavy compressive load on the joints.

What should you do if you feel this exercise mostly in your lower back?

Slightly reduce your range of motion to prevent overarching, focus on a posterior pelvic tilt, and stop the exercise to see a specialist if discomfort persists.

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