Band Hip Lift

GlutesBandBeginner
Lie down on your back with your knees bent and your feet flat on the floor. Place a resistance band just above your knees. Press your hips into the floor and engage your core. Inhale. Exhale, squeeze your glutes, and lift your hips up off the floor until your body forms a straight line from your knees to your shoulders. Hold for a brief pause, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.

How to perform the Band Hip Lift

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Hip Lift using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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