Hip Extension with Bands
Trains the Glutes.
- Equipment
- A resistance band
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Anchor a band low in front of you and loop the far end around one ankle.
- Face the anchor and step back until the band is taut with that leg forward.
- Hold something for balance and stand tall on the other leg.
- Drive the working leg backward against the band, keeping the knee straight.
- Stop when the thigh is in line with your torso rather than past it.
- Return slowly, letting the band draw the leg forward under control.
Common mistakes
- Arching the lower back to get the leg higher. Once the hip stops travelling the spine makes up the difference, and that extra height is the lower back extending rather than the glute working.
- Letting the band snap the leg forward. The return is the loaded half — the band is pulling and the glute is what slows it down.
- Bending the knee as the leg goes back. A straight knee keeps the movement at the hip; bending it brings the hamstring in and shortens the lever.
- Rotating the hips open. The pelvis stays square; turning it is how a leg travels further than the hip actually allows.