Band Hip Extension

Back to all exercises

Exercise overview

Training details

Glutes Hamstrings

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

01Anchor a resistance band securely near floor height, loop it around one ankle, and face the anchor while holding a stable support if needed.
02Stand upright on the supporting leg with your pelvis level, working knee straight but soft, and trunk braced.
03Extend the working leg behind you from the hip without leaning forward or arching your lower back.
04Pause briefly when the glute contracts, keeping your toes pointing mostly forward and your pelvis square.
05Return the foot beneath your hip under control, complete the prescribed repetitions, and then switch legs.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMini Band Standing Glute Extension

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip Abduction Comparable substituteSupported Standing Straight-Leg Hip Extension

Comparable substituteBanded Standing Kickback

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.