Band Hip Extension
Description
The band hip extension is a standing glute and hamstring exercise where you anchor a resistance band to a low point, loop it around one ankle, and push the leg straight back. The band provides constant tension through the hip extension range, directly targeting the posterior chain.
Muscle Group
Equipment Required
Band Hip Extension Instructions
- Anchor a resistance band to a low point in front of you (squat rack base or sturdy object).
- Loop the band around your right ankle. Step away from the anchor until the band is taut.
- Face the anchor. Hold a wall or pole for balance.
- Stand tall on your left leg. Brace your core.
- Push your right leg straight back behind you against the band tension.
- Squeeze your right glute hard at full extension.
- Slowly return to start. Maintain upright posture.
- Complete reps on one side, then switch.
Band Hip Extension Form & Visual
Band Hip Extension Benefits
- Isolates the glutes and hamstrings with constant tension
- Highly portable
- Easy to scale by band thickness
- Useful for glute activation warm-ups
- Joint-friendly
- Builds hip extension strength
Band Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae (stabilizer)
- Core (stabilizer)
Band Hip Extension Variations & Alternatives
- Band Kickback
- Cable Kickback
- Band Pull-Through
- Donkey Kick
- Cable Standing Hip Extension
