Band Hip Lift

Description

How to Do Band Hip Lift

1. 1
   Setup

   Lie supine on the floor with knees bent, feet flat on the ground about hip-width apart, and heels close to your glutes. Place a resistance band around both thighs, just above your knees.

2. 2
   Setup

   Ensure your lower back is pressed into the floor and your core is braced to maintain a neutral spine throughout the movement.

3. 3

   Drive through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Actively push your knees outwards against the band's resistance.

4. 4

   Hold the top position for a brief moment, maximizing the glute contraction.

5. 5

   Slowly lower your hips back down to the starting position with control, maintaining tension on the band.

Tips

• Focus on initiating the movement by squeezing your glutes, not by arching your lower back or pushing through your calves.
• Maintain outward pressure on the band throughout the entire movement to keep tension on the gluteus medius and maximize glute activation.
• Imagine driving your heels into the floor as you lift your hips; this helps to engage the hamstrings and glutes more effectively.
• Control the eccentric (lowering) phase to maximize muscle time under tension, slowly lowering your hips rather than letting them drop.

Common Mistakes

• ×Arching the lower back instead of lifting with the glutes can cause lower back strain; fix this by posteriorly tilting your pelvis and bracing your core before lifting.
• ×Allowing the knees to collapse inward reduces glute activation; correct this by continuously pressing your knees out against the band's resistance.
• ×Not achieving full hip extension at the top limits glute engagement; ensure your hips are fully extended, forming a straight line from shoulders to knees.