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운동 라이브러리
Bent-Over Band Hip Extension
A banded hip extension performed from a bent-over hinge that isolates the glutes and hamstrings with accommodating resistance.
하체밴드Hip extension
주동근
둔근
협응근
햄스트링척추기립근코어
장비
밴드
패턴
Hip extension
준비 자세
- 01Anchor a band low in front of you and loop it around one ankle or foot.
- 02Hinge at the hips and hold a bench, rack, or wall for support.
- 03Step back until the band has tension with the working leg forward.
- 04Set a flat back and square hips.
수행
- 01Drive the banded leg straight back and up by squeezing the glute.
- 02Keep the knee mostly straight and the hips level.
- 03Pause briefly at full hip extension.
- 04Return under control to the start without letting the band snap the leg forward.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.