Band Standing Hip Extension
Description
The band standing hip extension is a standing banded glute kickback. With a resistance band looped around one ankle and anchored low in front, you extend the leg straight back against the band tension. The exercise isolates the glute and hamstring with controlled tension throughout the rep.
Muscle Group
Equipment Required
Band Standing Hip Extension Instructions
- Anchor a resistance band to a low post or fixed object in front of you.
- Loop the band around your right ankle.
- Stand tall with feet hip-width apart.
- Place your hands on your hips or hold a fixed support for balance.
- Brace your core and pull your shoulders back.
- Extend your right leg straight back against the band tension.
- Continue until your leg is behind you with the glute squeezed.
- Slowly return the leg to the starting position. Switch sides.
Band Standing Hip Extension Form & Visual
Band Standing Hip Extension Benefits
- Direct glute isolation
- Constant band tension
- Builds glute strength
- No weights required
- Useful for warmups and activation
- Easy to scale by changing band tension
Band Standing Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Band Standing Hip Extension Variations & Alternatives
- Cable Kickback
- Donkey Kick
- Glute Kickback
- Standing Hip Extension
