glutes · Bands · Beginner
Banded Hip Lift
The banded hip lift is a glute bridge with a band anchored across the hips, so the resistance ramps up as you lock out. It is a good bridge variation when you do not have a barbell but the bodyweight version has stopped being hard.
Why it's in a glute program: Adds load to the bridge pattern without a barbell.
How to do the banded hip lift
- 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.
Form cues
- Feet flat, heels close to the glutes.
- Ribs down; lift with the hips, not the lower back.
- Full lockout, then a hard squeeze.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: bands.
Programs that use the banded hip lift
In Glute Max this exercise appears in 2 of the coach-built programs, including Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day. Every program shows the animated form guide above on the workout screen.
