Band Hip Extension

Band Hip Extension


This exercise involves lying on your stomach and lifting one leg up behind you while keeping your hips and pelvis stable. It targets the glutes and hamstrings. Adding a resistance band can increase the difficulty and intensity of the exercise.

Muscle Group

Equipment Required

Band Hip Extension Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band around your thighs, just above your knees.
  3. Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
  4. Lower your hips back down to the starting position, but do not let your glutes touch the ground.
  5. Repeat for the desired number of repetitions.

Band Hip Extension Form & Visual

Band Hip Extension

Band Hip Extension Benefits

  • Strengthens glutes and hamstrings
  • Improves hip stability and balance
  • Can help alleviate lower back pain by improving posture and reducing strain on the lumbar spine
  • Can be done with minimal equipment and in a variety of settings
  • Can be easily modified to increase or decrease resistance

Band Hip Extension Muscles Worked

  • Gluteus maximus
  • Hamstrings
  • Erector spinae

Band Hip Extension Variations & Alternatives

  • Single-leg band hip extension
  • Band hip extension with abduction
  • Band hip extension with external rotation
  • Band hip extension with knee flexion
  • Band hip extension with contralateral arm reach