GymPlan AIHip Lift with Band
Hip Lift with Band is a beginner compound band powerlifting that mainly works your glutes, with help from your calves and hamstrings.
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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialHip Lift with Band alternatives
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Barbell Glute BridgeBarbell · IntermediateFAQ
What muscles does the hip lift with band work?
It mainly works your glutes; your calves and hamstrings assist.
How many sets and reps of hip lift with band should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the hip lift with band good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.