10 Best Hip Lift With Band Alternatives for Home Workouts

The Hip Lift With Band is done lying on your back with a band. Ranked closest by our scoring: the Bench Hip Extension, the Butt Lift (Bridge) and the Rear Decline Bridge.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Hip Lift With Band

Hip Lift With Band
Primary muscle
Glutes
Equipment
Band
Difficulty
Beginner
Type
Compound

Secondary muscles: Calves, Hamstrings

How to perform Hip Lift With Band
  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.
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Ranked Hip Lift With Band Alternatives

10 substitutes, ranked by how closely each one matches the Hip Lift With Band 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.

  1. Best match
    Bench Hip ExtensionPlay demonstration

    1. Bench Hip Extension

    89% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

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

    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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  2. Butt Lift (Bridge)

    2. Butt Lift (Bridge)

    89% 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  3. Rear Decline BridgePlay demonstration

    3. Rear Decline Bridge

    89% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  4. Glute Bridge Two Legs On BenchPlay demonstration

    4. Glute Bridge Two Legs On Bench

    88% 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
    • Balance: harder to stay steady on than the Hip Lift With Band
  5. Pelvic Tilt Into BridgePlay demonstration

    5. Pelvic Tilt Into Bridge

    85% 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  6. Low Glute Bridge On FloorPlay demonstration

    6. Low Glute Bridge On Floor

    85% 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  7. Glute Bridge MarchPlay demonstration

    7. Glute Bridge March

    80% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder single-leg version that still works the glutes.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  8. Reverse Hyper On Flat BenchPlay demonstration

    8. Reverse Hyper On Flat Bench

    79% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not lying on your back
  9. Twist Hip LiftPlay demonstration

    9. Twist Hip Lift

    74% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists 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 Hip Lift With Band
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band
  10. Hip Raise (Bent Knee)Play demonstration

    10. Hip Raise (Bent Knee)

    69% match
    • Abs
    • 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 hands by your sides, palms facing down.
    3. Engage your core and glutes, 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, 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: abs, not glutes
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Hip Lift With Band

How to Choose the Right Hip Lift With Band Substitute

Match the substitute to your goal, equipment, and injury history. For maximal glute hypertrophy choose loaded hip thrusts and progress load; cue driving through the heels and squeezing at the top to bias glute max. If you need unilateral work for balance, pick single-leg bridges or step-ups and keep hips level to prevent pelvic drop. For posterior-chain strength with fewer knee demands, select RDLs or kettlebell deadlifts and hinge from the hips with a long spine. Prioritize movement pattern (hip extension), ability to progressively load, and muscle activation measured by feel, if you don’t feel the glutes, adjust stance or tempo.

Hip Lift With Band FAQ

Can I build muscle without doing Hip Lift With Band?

Yes. Build muscle by using progressive overload with alternatives like loaded hip thrusts, RDLs, or weighted step-ups and by manipulating volume and tempo. Focus on controlled eccentrics, full hip extension, and consistent progressive loading to stimulate glute hypertrophy.

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