Hominin · exercise
Hip Lift with Band
Hip Lift with Band is a beginner powerlifting exercise using bands. It works the glutes, with help from the calves and hamstrings.
beginnerbandspush movementcompoundpowerlifting
- Main muscles
- glutes
- Also works
- calves, hamstrings
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Glute Bridge · barbell, intermediate
- Barbell Hip Thrust · barbell, intermediate
- Kneeling Squat · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).