Hip Lift with Band

A beginner powerlifting exercise for the glutes, done with a resistance band.

Main muscles: Glutes
Also works: Calves and Hamstrings
Equipment: Resistance band
Level: Beginner
Type: Compound
Movement: Push

How to do the Hip Lift with Band

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.
Pause at the top of the motion, and return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hip Lift with Band

Questions

What muscles does the Hip Lift with Band work?

Mainly the glutes, with the calves and hamstrings helping.

Is the Hip Lift with Band good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hip Lift with Band?

Good alternatives that train the glutes: Barbell Glute Bridge, Barbell Hip Thrust or Kneeling Squat.

How many sets and reps of the Hip Lift with Band should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).