Exercise guide
Band Hip Lift
- Beginner
- Compound
- Rep-based
- Back
- Hips
The Band Hip Lift combines the constant tension of a resistance band with the external load of a weight plate to maximize glute and hamstring activation. This compound movement is excellent for building posterior chain strength and improving hip stability through resisted hip extension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a mini-band around your legs, positioned just above the knees.
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight plate across your hips, holding it securely with both hands to stabilize it.
- Position your heels close to your glutes so that your shins are vertical at the top of the movement.
How to do it
- Exhale and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
- Press your knees outward against the resistance band throughout the entire ascent to engage the glute medius.
- Squeeze your glutes forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower your hips back to the floor with a controlled 2-second tempo.
Form checklist
- Keep your lower back flat against the floor at the start of each rep.
- Maintain constant outward pressure on the band to prevent knees from caving in.
- Drive through the heels rather than the balls of your feet.
- Keep your chin slightly tucked toward your chest to maintain a neutral spine.
Pro tips
- Focus on a posterior pelvic tilt at the top of the movement—think about 'scooping' your tailbone under to maximize glute contraction.
- Maintain a mind-muscle connection by imagining you are trying to rip the floor apart with your feet as you lift.
Make it harder
- Increase the time under tension by using a 3-4 second eccentric (lowering) phase.
- Add a 'pulse' at the top of the movement, lowering only a few inches and driving back up before completing the full rep.
Frequently asked
- What muscles does the band hip lift work?
- The band hip lift primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band hip lift?
- The band hip lift uses resistance band.
- Is the band hip lift good for beginners?
- Yes. The band hip lift is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- Band Single Leg Hip LiftIntermediate · glutes and hamstrings
- Banded Glute Ham RaiseIntermediate · glutes and hamstrings