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Band Bent-Over Hip Extension

A banded hip extension performed from a bent-over hinge that isolates the glutes and hamstrings with accommodating resistance.

LegsBandHip extension
GoLightWeight mediaband-bent-over-hip-extension

Demonstration coming soon

Primary

Glutes

Secondary

HamstringsSpinal erectorsCore

Equipment

Band

Pattern

Hip extension

Setup

  1. 01Anchor a band low in front of you and loop it around one ankle or foot.
  2. 02Hinge at the hips and hold a bench, rack, or wall for support.
  3. 03Step back until the band has tension with the working leg forward.
  4. 04Set a flat back and square hips.

Execution

  1. 01Drive the banded leg straight back and up by squeezing the glute.
  2. 02Keep the knee mostly straight and the hips level.
  3. 03Pause briefly at full hip extension.
  4. 04Return under control to the start without letting the band snap the leg forward.

Checkpoints

  • -The lower back stays neutral; the hip creates the motion.
  • -Hips stay square to the floor, not rotating open.
  • -The glute, not the lower back, is doing the work.

Common mistakes

  • -Hyperextending the lower back to lift the leg higher.
  • -Swinging the leg with momentum instead of squeezing back.
  • -Letting the band yank the leg back down.
  • -Rotating the hips open at the top of the kick.

Programming notes

  • -Use 2 to 4 sets of 12 to 20 reps per leg as glute accessory work.
  • -Pairs well as activation before squats, deadlifts, or hip thrusts.
  • -Step further from the anchor to progress before jumping band strength.

Related exercises

Cable Standing Hip Extension

Cable / Legs

Bench Hip Extension

Bodyweight / Legs

Glute Kickback Machine

Machine / Legs

Band Hip Lift

Band / Legs

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