TETSUBand Hip Lift vs Kettlebell Turkish Get Up (Squat Style)
The Band Hip Lift and the Kettlebell Turkish Get Up (Squat Style) both train the glutes as their primary muscle. The Band Hip Lift uses a band while the Kettlebell Turkish Get Up (Squat Style) uses a kettlebell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Hip Lift | Kettlebell Turkish Get Up (Squat Style) | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and quadriceps | quadriceps, hamstrings and core |
| Equipment | band | kettlebell |
| Steps in our guide | 6 | 9 |
How each one starts
Band Hip Lift — first steps
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
Kettlebell Turkish Get Up (Squat Style) — first steps
- Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
Full step-by-step guides are linked below.
Which should you choose?
The Band Hip Lift gives accommodating resistance that peaks at the top of the range. The Kettlebell Turkish Get Up (Squat Style) shifts the load off-center, adding grip and stabilizer demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Band Hip Lift better than the Kettlebell Turkish Get Up (Squat Style)?
Neither is universally better — both train the glutes as the primary mover. The Band Hip Lift gives accommodating resistance that peaks at the top of the range, while the Kettlebell Turkish Get Up (Squat Style) shifts the load off-center, adding grip and stabilizer demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Hip Lift and the Kettlebell Turkish Get Up (Squat Style) in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Hip Lift and the Kettlebell Turkish Get Up (Squat Style) work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and quadriceps for the Band Hip Lift versus quadriceps, hamstrings and core for the Kettlebell Turkish Get Up (Squat Style).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.