Hip Lift with Band

Hip Lift with Band is a strength - hip extension under a horizontal band exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus
Secondary muscles: Gastrocnemius, Soleus, Hamstrings
Exercise type: Strength - hip extension under a horizontal band

Exercise technique

Anchor
Secure the band to sturdy pins on both sides of a rack with even tension.
Lie down
Lie face up with the middle of the band across the hip crease.
Feet
Bend your knees and plant both feet hip-width apart.
Band control
Hold the band in place so it cannot slide onto your abdomen.
Lift
Press through your heels and midfeet to lift your hips against the band.
Hold
Squeeze your glutes and pause once shoulders, hips and knees align.
Lower
Control the downward band pull as you slowly return your hips to the floor.

Key technique points

Use immovable anchors.
Center the band over the pelvis.
Keep your knees aligned with your feet at the top.
Keep your ribs down.
Do not seek extra height through your lower back.
Do not let the band dictate descent speed.

Common mistakes

Moving anchors

Do not use light, unsecured objects as anchors.

Band sliding onto the abdomen

Do not let the band move above the hip crease.

Arching the lower back

Do not raise your hips higher by increasing the lumbar curve.

Knees collapsing inward

Do not bring your knees together during the push.

Hard return

Do not let the band slam your hips into the floor.

Feet too far away

Do not choose a distance that prevents heel support at the top.

Frequently asked questions