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Glutes · Band · Beginner

How to do Expanded Style Band Hip Lift

The band hip lift is a glute-focused exercise performed on the floor with a resistance band placed above the knees. It targets the glutes and also works the hamstrings and quadriceps. The movement involves lifting the hips off the ground while keeping the core engaged and squeezing the glutes at the top.

Expanded Style Band Hip Lift demonstration
Primary muscle
Glutes
Also works
Hamstrings and Quadriceps
Equipment
Band
Level
Beginner
Category
Legs

How to do Expanded Style Band Hip Lift, step by step

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions. Focus on expanded movement.

Muscles worked

Expanded Style Band Hip Lift works your glutes as the main mover, with help from your hamstrings and quadriceps.

Track Expanded Style Band Hip Lift in SPLYT

Expanded Style Band Hip Lift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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