Band Bent Over Hip Extension
Description
The band bent over hip extension is a glute kickback variation done from a bent over position. The lifter anchors a band low and loops it around one ankle, then bends forward and kicks the leg straight back behind the body. The bent over angle hits the glutes hard.
Muscle Group
Equipment Required
Band Bent Over Hip Extension Instructions
- Anchor a resistance band low to a sturdy point.
- Loop the other end around one ankle.
- Step back to take tension on the band.
- Bend forward at the hips with hands on a bench or wall for support.
- Keep the working leg straight or slightly bent.
- Kick the working leg straight back behind the body.
- Squeeze the glute hard at the top.
- Lower the leg back down with control. Complete reps and switch sides.
Band Bent Over Hip Extension Form & Visual
Band Bent Over Hip Extension Benefits
- Strong glute builder
- Targets the gluteus maximus
- Easy to do anywhere
- Builds the posterior chain
- Useful glute finisher
- Strong unilateral move
Band Bent Over Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Spinal erectors
Band Bent Over Hip Extension Variations & Alternatives
- Cable Kickback
- Donkey Kick
- Glute Kickback
- Hip Thrust
