Bands
Banded hip lift
Banded hip lift mainly works your glutes. It also helps your hamstrings.
Step by step
- Lie on your back, band over your hips, feet flat.
- Push through your heels and lift your hips.
- Squeeze your glutes at the top, then lower slowly.
What you should feel
A strong squeeze in your glutes. Your lower back should not feel pinched.
Common mistake
Arching your lower back at the top; tuck your ribs down and stop when your body is straight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Glute bridgeGlutes
Single-leg glute bridgeGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutesQuestions
What muscles does the banded hip lift work?
Banded hip lift mainly works your glutes. It also helps your hamstrings.
Can I do the banded hip lift at home?
Yes, if you have this at home: bands.
How many sets and reps of the banded hip lift?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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