Band Hip Lift
Learn how to do the Band Hip Lift with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps.
How to Do the Band Hip Lift
Follow these steps to perform the Band Hip Lift with correct form:
- 1Lie on your back with your knees bent and feet flat on the ground.
- 2Place a resistance band just above your knees.
- 3Engage your glutes and core muscles.
- 4Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- 5Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 6Repeat for the desired number of repetitions.
Band Hip Lift Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Hip Lift?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Hip Lift work?
The Band Hip Lift primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band Hip Lift?
The Band Hip Lift requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Hip Lift with proper form?
Start by Lie on your back with your knees bent and feet flat on the ground. Place a resistance band just above your knees. Engage your glutes and core muscles. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Hip Lift?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Band Hip Lift?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Hip Lift best for?
The Band Hip Lift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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