Band Standing Hip Extension

Muscles worked

Setup

1. Anchor a resistance band to a low point on a power rack and loop the other end around your ankle.
2. Face the anchor point and step back until there is light tension on the band.
3. Stand tall with a slight bend in your supporting knee and hold the rack for balance.
4. Engage your core and shift your weight onto the standing leg.

How to do it

1. Exhale and drive your heel straight back behind you by contracting your glute.
2. Continue the movement until your hip is fully extended, ensuring your lower back does not arch.
3. Squeeze the glute at the peak of the contraction for one second.
4. Inhale as you slowly return the leg to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your hips square to the rack; do not let the working hip rotate outward.
• Maintain a neutral spine and avoid leaning too far forward or arching the low back.
• Ensure the movement occurs only at the hip joint, not the knee or waist.
• Keep the working leg relatively straight but avoid locking the knee out completely.

Pro tips

• Focus on leading the movement with your heel to better engage the lower glute fibers.
• Keep your toes pointed slightly outward to increase gluteus maximus activation through external rotation.
• Brace your abs as if you are about to be punched to stabilize the pelvis and prevent lumbar compensation.

Make it harder

• Increase the resistance by using a thicker band or stepping further away from the anchor point.
• Perform the movement without holding onto the rack to challenge your core stability and balance on the standing leg.

Frequently asked

What muscles does the band standing hip extension work?

The band standing hip extension primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band standing hip extension?

The band standing hip extension uses resistance band.

Is the band standing hip extension good for beginners?

Yes. The band standing hip extension is a beginner-friendly movement and a strong foundation to build on.

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