Description

The band hip lift is a great exercise for targeting the glutes and improving hip strength and stability. It involves using a resistance band around the hips while performing hip thrust movements.

Starting Position

Sit on the floor with your upper back against a bench and a resistance band placed just above your knees. Feet should be flat on the floor and knees bent at a 90-degree angle.

Technical Execution

Push through your heels and drive your hips upward, squeezing the glutes at the top of the movement. Lower back down with control and repeat for the desired number of repetitions.

Range of Motion

Focus on achieving a full range of motion by lowering the hips close to the floor without touching it, and lifting them as high as possible at the top of the movement.

Variations

Variations include adding more resistance by using thicker bands or incorporating pauses at the top of the lift for increased time under tension.

Common Mistakes

Common mistakes include arching the lower back, not engaging the glutes properly, and using momentum to lift the hips.

Practical Advice

Ensure to keep the core engaged throughout the movement and focus on squeezing the glutes at the top of the lift for maximum benefit.

Additional Notes

This exercise is especially effective for activating the glute muscles and can be used in lower body strength training and rehabilitation programs.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles

hip flexors