Hip Extension with Bands
The Hip Extension with Bands targets the Glutes and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.
How to Hip Extension with Bands
- 1
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- 2
Facing the attachment point of the band, hold on to the column to stabilize yourself.
- 3
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- 4
Return the leg to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Hip Extension with Bands work?
The Hip Extension with Bands primarily works the Glutes. Secondary muscles include the Hamstrings, which assist during the movement.
Is the Hip Extension with Bands good for beginners?
Yes, the Hip Extension with Bands is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Hip Extension with Bands?
You need bands to perform the Hip Extension with Bands. Most commercial gyms will have this available.
Track Your Progress
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