Exercise guide
Band Single Leg Hip Lift
- Intermediate
- Compound
- Rep-based
- Back
- Hips
This unilateral isolation exercise uses a resistance band and weight plate to overload the glutes and hamstrings, improving hip stability and correcting strength imbalances. The combination of constant band tension and plate weight maximizes muscle fiber recruitment throughout the entire range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back with one knee bent and the foot flat on the floor, positioned close to your glutes.
- Place a resistance band across your hips, anchoring the ends firmly to the floor with your hands.
- Position a weight plate securely over your pelvis on top of the band, holding it in place for stability.
- Lift the non-working leg off the floor, either extending it straight or keeping the knee bent in the air.
How to do it
- Drive through the heel of the planted foot to lift your hips until they are fully extended and aligned with your knee and shoulder.
- Exhale during the ascent and pause for one second at the top, focusing on a maximal glute squeeze.
- Inhale as you slowly lower your hips back toward the floor with a controlled 2-3 second tempo.
- Complete the full set on one leg before switching to the other side.
Form checklist
- Keep your chin tucked and ribs down to prevent excessive arching of the lower back.
- Ensure the knee of the working leg stays tracked over the middle of the foot, not caving inward.
- Maintain a vertical shin at the top of the movement to prioritize glute engagement over hamstrings.
- Keep the weight plate steady and centered throughout the entire set.
Pro tips
- Perform a slight posterior pelvic tilt (tuck your tailbone) at the top of the lift to maximize glute contraction and protect the spine.
- Press your triceps into the floor to create a stable upper-body anchor, which allows for more force production from the hips.
Make it harder
- Elevate the planted foot on a small step or weight plate to increase the range of motion.
- Incorporate a 3-second isometric hold at the peak of each repetition to increase time under tension.
Frequently asked
- What muscles does the band single leg hip lift work?
- The band single leg hip lift primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band single leg hip lift?
- The band single leg hip lift uses resistance band.
- Is the band single leg hip lift good for beginners?
- The band single leg hip lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.