Hip Lift with Band

beginner · hinge

Setup

Lie on your back on a mat with a resistance band looped over your hips, anchoring both ends to the side with rack pegs or very heavy dumbbells if your rack has no pegs. Check the band for nicks and both anchors for grip before every set. Bend your knees, feet flat hip-width apart.

Execution

Keep both shoulders on the floor, hands resting on the floor or holding the band steady.
Inhale, brace your core, and press your heels into the floor to prepare to drive the hips up against the band's pull.
Exhale and drive your hips up until your shoulders, hips and knees line up, shoulders still on the floor.
Pause for one count at the top, squeezing the glutes hard.
Inhale and lower the hips under control back to the start, then begin the next rep.

Breathing

Inhale as you lower the hips, exhale as you drive them up. If you have high blood pressure, heart disease, a hernia or are pregnant, do not hold your breath: exhale as you drive up and use a lighter band.

Quick cues

Push through your heels, not your toes.
Shoulders stay glued to the floor.
Squeeze the glutes, hold one beat.
Drive against the band, don't bounce.
Chin tucked slightly, eyes on the ceiling.

Common faults

Fault: Overarching the lower back to push the hips higher
Fix: Stop at the height where the body stays in a straight line and brace the core harder instead of arching further.
Fault: The band slipping out of position on the hips mid-set
Fix: Reset the band right at the hip crease and check both anchor points before every set.
Fault: The knees caving inward on the way up
Fix: Focus on pushing the knees outward through the whole drive, imagining spreading the floor apart.
Fault: Bouncing continuously instead of pausing at the top
Fix: Count one beat at the top before lowering, forcing the glutes to do the work instead of momentum.

Equipment

resistance_band, mat, squat_rack, dumbbell

Muscle groups

glutes, legs, back