Hip Lift with Band
- Works
- Glutes, plus calves and hamstrings
- Equipment
- Band
- Level
- Beginner
- Type
- Compound
How to do it
Setup. 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.
Cues
- Band across the hips.
- Feet flat, heels close.
- Drive the hips up.
- Squeeze 1 second at the top.
Common mistakes
- Arching the low back at the top.
- Pushing through the toes.
Where to start
Sets3
Reps12-20
Rest1 min
Tempo1-1-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.