Band Bent-over Hip Extension

The Band Bent-over Hip Extension is a fantastic exercise that targets the glutes, hamstrings, and lower back muscles. It involves using a resistance band to add an extra challenge to the traditional bent-over hip extension exercise. This move not only helps to tone and strengthen the posterior chain but also improves core stability and posture. To perform the Band Bent-over Hip Extension, start by attaching a resistance band securely to a low anchor point, such as a sturdy post or heavy furniture. Place the band around your ankles and stand facing away from the anchor point, with your feet hip-width apart. Keeping your core engaged and your back straight, hinge forward at the hips, maintaining a slight bend in your knees. Next, engage your glutes and hamstrings to lift one leg straight back, extending it until it forms a straight line with your body. Keep your foot flexed and avoid arching your lower back. Pause briefly at the top of the movement, then slowly return to the starting position. Repeat the movement for the desired number of repetitions before switching sides. By incorporating the Band Bent-over Hip Extension into your workout routine, you can strengthen your glutes and hamstrings, improve hip mobility, and boost athletic performance. Remember to start with a light resistance band and gradually increase the difficulty as you become stronger. Keep proper form throughout the exercise and focus on engaging the target muscles for optimal results.

Instructions

• Wrap a resistance band around your lower thighs, just above your knees.
• Stand with your feet hip-width apart and your knees slightly bent.
• Hinge forward at your hips, keeping your back straight and chest lifted.
• Engage your glutes and extend your right leg straight back, squeezing your glutes at the top.
• Lower your leg back down and repeat the movement with your left leg.
• Continue alternating legs for the desired number of repetitions.
• Make sure to maintain control throughout the movement and avoid using momentum.
• Keep your core engaged and focus on squeezing your glutes with each leg extension.

Tips & Tricks

• Engage your core muscles throughout the movement to stabilize your spine and maintain proper form.
• Keep your back straight and avoid rounding or arching it to prevent unnecessary strain on your lower back.
• Place your feet shoulder-width apart and keep a slight bend in your knees.
• Start the movement by hinging at your hips and pushing your glutes back as if you were sitting in a chair.
• Initiate the hip extension by squeezing your glutes and driving your hips forward.
• Maintain a controlled and smooth movement without jerking or swinging your body.
• Exhale as you extend your hips and inhale as you return to the starting position.
• Ensure that the resistance band is securely attached and positioned around your hips before starting the exercise.
• Gradually increase the resistance of the band as you progress to continue challenging your muscles.
• If performing the exercise at home, make sure you have enough space and a stable anchor point to attach the resistance band.