Band Bent-Over Hip Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The band bent-over hip extension is an isolation exercise that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. Performed with a resistance band anchored at ankle height, the movement involves hinging forward at the hips with a straight back and lifting the banded leg backward in a controlled motion. This action emphasizes hip extension, building strength, stability, and muscle activation in the glutes while also supporting hamstring development. It is an effective exercise for improving lower-body strength, enhancing athletic performance, and shaping the posterior chain using minimal equipment.
How to Perform
Secure a resistance band to a low anchor point, roughly at ankle height, making sure it is fixed firmly for safety.
Attach the free end of the band around one ankle and stand with your back facing the anchor, keeping your feet about shoulder-width apart.
Bend forward from your hips while keeping your spine neutral and chest lifted, aiming to bring your upper body close to parallel with the ground.
Tighten your core muscles to stabilize your torso and keep a gentle bend in the knee of your supporting leg.
With the working leg, extend straight back in a controlled motion, keeping the knee locked but not hyperextended, and concentrate on activating your glutes and hamstrings throughout the lift.
At the peak of the movement, pause briefly and contract the glutes fully before lowering the leg back to the starting position in a slow, steady manner.
Complete the chosen number of reps on one leg before switching sides to maintain balance in strength and muscle activation.
To make the exercise more challenging, use a band with higher resistance, slow down the tempo, or slightly increase the range of motion while maintaining form.
Breathe steadily during the movement—inhale as you prepare and exhale as you extend the leg backward—to support stability and power output.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips square to the ground to avoid rotating your torso during the lift.
Focus on slow, controlled movements to maximize glute activation and avoid momentum.
Maintain a neutral spine and avoid rounding your back while hinging forward.
Press your supporting foot firmly into the floor for better balance and stability.
Engage your core throughout the movement to protect your lower back.
At the top of the lift, hold the contraction for 1–2 seconds to fully activate the glutes.
Use a band with enough resistance to challenge the muscles but still allow full range of motion.
Keep your working leg straight but don’t lock the knee to reduce joint stress.
Breathe out as you extend the leg back and breathe in as you return to the starting position.
Perform equal reps on both sides to prevent muscular imbalances.
How Not to Perform
Don’t round or excessively arch your lower back—keep a neutral spine to protect the lumbar area.
Don’t use momentum or swing the leg—move slowly and with control to target the glutes.
Don’t let your hips open or rotate toward the working side—keep the pelvis square to the floor.
Don’t hyperextend the hip by throwing the leg back and arching the lower back—stop when you feel a strong glute contraction.
Don’t let the supporting knee collapse inward or lock out—maintain a soft, stable bend.
Don’t choose a band that’s so heavy you start using your lower back or torso to compensate—drop resistance until form is clean.
Don’t allow your torso to rock forward/backward each rep—stabilize the core and keep the chest up.
Don’t lock or jab the working knee; keep it straight without hyperextension to avoid joint stress.
Don’t hold your breath—breathe out on the extension and inhale as you return.
Don’t anchor the band insecurely or at the wrong height—use a firm low anchor (around ankle level) and check it before each set.
Don’t rush reps or trade range of motion for speed—prioritise quality over quantity to maximise glute activation.
Don’t ignore side-to-side balance—perform equal reps and resistance on both legs to prevent asymmetry.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
