Band Bent-Over Hip Extension

Muscles worked

Setup

1. Loop a resistance band around the base of a power rack and step one foot through the loop, securing it around your ankle or the arch of your foot.
2. Face the anchor point and hinge forward at the hips, gripping the rack for support with your back nearly parallel to the floor.
3. Step back until the band is taut and your working leg is positioned slightly in front of your standing leg.
4. Maintain a slight bend in your standing knee and brace your core to stabilize your pelvis.

How to do it

1. Exhale as you drive your heel backward and upward in a controlled arc until your hip is fully extended and your leg is in line with your torso.
2. Squeeze your glutes forcefully at the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly return your leg to the starting position, resisting the band's pull to maintain tension.
4. Complete all repetitions on one leg before switching to the opposite side.

Form checklist

• Keep your hips square to the floor; do not allow the working hip to rotate upward.
• Avoid arching your lower back as you kick back; the movement should occur only at the hip joint.
• Ensure your core remains braced to prevent the torso from swaying or dipping.
• Keep your neck neutral by looking at a point on the floor a few feet in front of you.

Pro tips

• Think about 'pushing the wall away' with your heel rather than just lifting your leg to better engage the deep glute fibers.
• Slightly turn your working toes outward (external rotation) to increase the recruitment of the upper gluteus maximus.

Make it harder

• Increase the distance from the anchor point to heighten the resistance at the peak of the contraction.
• Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the band bent-over hip extension work?

The band bent-over hip extension primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the band bent-over hip extension?

The band bent-over hip extension uses resistance band.

Is the band bent-over hip extension good for beginners?

The band bent-over hip extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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