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Glutes · Beginner

Mini Band Standing Glute Extension

Glute-focused drill using hip extension or external rotation control.

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Mini Band Standing Glute Extension demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place a mini band around the ankles and stand tall beside a stable support if needed.
  2. 02Shift your weight onto one leg, soften the standing knee, and keep the pelvis facing forward.
  3. 03Extend the opposite leg straight behind you against the band without bending the knee.
  4. 04Squeeze the working glute while keeping the trunk upright and the lower back neutral.
  5. 05Return the foot slowly without losing balance, complete the set, and switch legs.

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Variations

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

Related variationBand Hip Extension

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Alternatives

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

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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