10 Best Band Hip Lift Alternatives for Glute Strength

The Band Hip Lift is done lying on your back with a band. Ranked closest by our scoring: the Hip Lift With Band, the Rear Decline Bridge and the Glute Bridge Two Legs On Bench. A harder version, the Band Pull Through, is listed below as a progression rather than a swap.

Band Hip LiftWatch the Band Hip Lift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Hip Lift

The steps for the Band Hip Lift itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings, quadriceps · Band · Beginner · Compound

  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.

The 10 Best Band Hip Lift Alternatives

10 substitutes, ranked by how closely each one matches the Band Hip Lift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Hip Lift With Band

    1. Hip Lift With Band

    95% match

    Glutes · Beginner · Compound

    Pick this when you want an easier version that still works the glutes.

    • Band
    How to perform it
    1. 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.
    2. 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.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Hip Lift
    • Equipment: a band, the same as the Band Hip Lift
    • Body position: lying on your back, the same as the Band Hip Lift
  2. Rear Decline BridgePlay demonstration

    2. Rear Decline Bridge

    86% match

    Glutes · Intermediate · Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Hip Lift
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Band Hip Lift
  7. Barbell Glute BridgePlay demonstration

    7. Barbell Glute Bridge

    84% match

    Glutes · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    • Barbell
    How to perform it
    1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Hip Lift
    • Equipment: free weights, not a band
    • Body position: lying on your back, the same as the Band Hip Lift

Band Hip Lift FAQ

What muscles does Band Hip Lift work?

The Band Hip Lift primarily targets the gluteus maximus and gluteus medius, with secondary activation of the hamstrings and core stabilizers. When you drive the hips up against band resistance, the glutes perform concentric hip extension while the band increases lateral hip control and abductor engagement.

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