Exercise guide
Hip Lift with Band
The Hip Lift with Band is a floor glute bridge performed against a band stretched across the hips. The glutes provide the main effort while the hamstrings and calves assist with the lower-body position. Band resistance increases as the hips rise.
Training context
Before Adding the Banded Hip Lift
Both ends of the band must be attached to secure, rated anchor points. The source suggests using heavy dumbbells, but loose weights can move or tip when the band stretches and should not be treated as reliable anchors.
The band should rest across a padded area of the hips rather than the abdomen. Check its condition before every set because a damaged band can fail under tension.
Technique overview
Secure both sides before lying beneath the band
Attach the band evenly to fixed rack pegs or another appropriate anchor. Position it across the hips, plant the feet, and keep the shoulders on the floor. Extend the hips until the torso and thighs form a controlled line, pause, and lower slowly. Stop before the ribs flare or the band shifts position.
Treat this as an overview and use a range, pace, and setup you can control.