Band Hip Lift

Setup

1. 01Lie on your back with knees bent and feet flat about hip width apart.
2. 02Drape a band across the front of the hips and pin each end to the floor under your hands.
3. 03Pull the ribs down and set a neutral spine.
4. 04Position the heels so the shins are near vertical at the top.

Execution

1. 01Drive through the heels and lift the hips against the band.
2. 02Squeeze the glutes to reach a straight line from knees to shoulders.
3. 03Pause for a full second at the top against peak band tension.
4. 04Lower with control until the hips lightly touch the floor, then repeat.

Checkpoints

• -Full hip lockout comes from the glutes, not lower back arch.
• -The band stays pinned firmly so tension is constant.
• -Knees stay tracking over the feet, not falling out or in.

Common mistakes

• -Arching the lower back instead of finishing with the glutes.
• -Bouncing the hips off the floor between reps.
• -Letting the band slide because the hands are not anchoring it.
• -Pushing through the toes rather than the heels.