10 Best Band Hip Lift Alternatives for Glute Strength

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Hip Lift With Band

   95% match

   • Glutes
   • Band
   • Beginner
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Rear Decline Bridge

   86% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Glute Bridge Two Legs On Bench

   85% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, 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
4. Play demonstration

   4. Bench Hip Extension

   85% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back against the bench and your feet flat on the ground.
   2. Place your hands on the bench for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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
5. 

   5. Butt Lift (Bridge)

   85% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
   2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
   3. Slowly go back to the starting position as you breathe in.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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
6. Play demonstration

   6. Pelvic Tilt Into Bridge

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and core muscles.
   4. Tilt your pelvis upward, lifting your hips off the ground.
   5. Hold the bridge position for a few seconds.
   6. Slowly lower your hips back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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. Play demonstration

   7. Barbell Glute Bridge

   84% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
8. Play demonstration

   8. Low Glute Bridge On Floor

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides, palms facing down.
   3. Engage your glutes and core, 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 sets of 8 to 12 reps, and add reps before you add load.

   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
9. Play demonstration

   Progression

   9. Band Pull Through

   81% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a resistance band to a sturdy anchor point at ground level.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Step forward to create tension in the band, keeping your knees slightly bent.
   4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
   5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   6. Drive your hips forward and squeeze your glutes to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 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: standing, not lying on your back
10. Play demonstration

    10. Barbell Glute Bridge Two Legs On Bench

    81% match

    • Glutes
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating 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