Hip Extension with BandsMuscles Worked
A banded hip extension works your glutes as you push a straight leg back against the band, with your hamstrings helping to extend the hip. It's light, portable glute work that fits easily into a warm-up or a home session.
PrimaryGlutes
SecondaryHamstrings
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Force
- Push
How to do it
- Loop a resistance band around a sturdy post or rack near the floor and slip the other end around one ankle.
- Face the anchor, step back until the band has light tension, and hold the post for balance.
- Stand tall with your chest up and abs braced, then squeeze your glute to push the banded leg straight back.
- Stop when your leg is just behind your body with your hips still square, and pause briefly.
- Bring the leg forward slowly, resisting the band, and finish your reps before switching sides.
Form tips
- Keep the working knee straight but not locked so the movement stays at the hip.
- Leaning your chest forward to get the leg higher takes tension off the glute, so stay upright and accept a shorter range.
Why it made the list
No. 9 of 12
Best Glute Exercises
Band-resisted hip extension for glute activation. Portable and effective for warm-ups or home training.
More glute exercises
See it on your own body map
Log your Hip Extension with Bands sets in KasMaker and watch your glutes and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
