Smart Workout Diary

Band Hip Lift

The banded hip lift is a glute-focused bridge performed from the floor with a resistance band placed above the knees. Driving the hips upward against the band trains the glutes while the thighs and core help maintain knee and pelvic alignment. It supports lower-body strength, hip stability, and glute development.

Demonstration

Band Hip Lift — demonstration 1
Band Hip Lift — demonstration 2

Instructions

  1. Place a resistance band just above your knees and lie on your back with knees bent and feet flat, about hip-width apart.
  2. Set your arms by your sides, brace your abdomen, and gently press your knees outward to create band tension.
  3. Press through your heels and lift your hips until your torso and thighs form a straight line.
  4. At the top, squeeze your glutes without arching your lower back; keep the knees tracking over the feet.
  5. Lower your hips under control and repeat while maintaining light outward pressure on the band.
Muscle Group
Glutes
Type
Strength
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Keep your ribs down and avoid lifting by overextending your lower back.
  2. Do not let your knees collapse inward; maintain steady outward pressure on the band.
  3. Use a band resistance that lets you control the full range of motion without twisting your pelvis.
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