Hip Lift with Band

A glute-focused exercise where you thrust your hips upward against band resistance while lying on your back.

Instructions

1. Choose an appropriate resistance band and lay down in the center of a rack.
2. Secure the band on either side of you using pegs, dumbbells, or similar objects.
3. Adjust your position so the band sits directly over your hips.
4. Bend your knees and place your feet flat on the floor, shoulder-width apart.
5. Position your hands on the floor or hold the band for stability.
6. Drive through your heels to raise your hips as high as possible.
7. Push into the band at the top of the movement.
8. Pause briefly and return to the starting position.

Tips

• Keep your shoulders on the ground throughout the movement.
• Squeeze your glutes maximally at the top of the rep.
• Control the descent to maintain tension on the glutes.
• Ensure your knees track over your toes.
• Use a stronger band as you progress in strength.