Band standing hip extension

Band standing hip extension

The Band Standing Hip Extension is a dynamic exercise that targets the glutes, hamstrings, and core muscles. This exercise can be performed using a resistance band, providing an added challenge to the lower body muscles. It is a great exercise for individuals looking to tone and strengthen their hips, buttocks, and thighs. To perform the Band Standing Hip Extension, start by attaching the resistance band securely around a stationary object, such as a sturdy pole or the bottom of a squat rack. Stand facing away from the anchor point with your feet shoulder-width apart. Step forward until the band is slightly taut, ensuring it is securely positioned just above your ankles. Next, engage your core and maintain a tall, upright posture throughout the exercise. Begin by shifting your weight onto one leg while flexing the opposite knee slightly. From this starting position, smoothly extend the flexed leg backward, driving your heel towards the wall behind you. Keep your hips stable and avoid tilting them or rotating your torso. Squeeze your glute muscles at the top of the movement, and then gradually lower your leg back down and repeat on the same side for the desired number of repetitions. Remember to maintain control throughout the exercise and avoid using momentum to swing the leg backward. The Band Standing Hip Extension is an excellent exercise to incorporate into your lower body or glute-focused workouts. It not only helps enhance hip strength and stability but also improves overall balance and coordination. Gradually increase the resistance of the band as you become more comfortable with the movement to continually challenge your muscles and achieve better results.


  • Start by attaching a resistance band to a sturdy anchor point at knee height.
  • Stand facing away from the anchor with the band around your ankles, feet hip-width apart.
  • Engage your core and maintain a tall posture throughout the exercise.
  • Keeping your knee slightly bent, shift your weight onto one leg.
  • With control, extend your other leg straight back without leaning forward or allowing your hip to rotate outward.
  • Pause for a moment at the top of the movement, squeezing your glutes.
  • Slowly return to the starting position and repeat on the opposite leg.
  • Complete the desired number of repetitions on each leg.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability.
  • Keep your hips and shoulders squared and facing forward.
  • Focus on squeezing your glutes at the top of the movement for maximum activation.
  • Control the movement both during the extension and return phases.
  • Ensure that your back remains straight and avoid arching it as you lift your leg back.
  • Gradually increase the resistance of the band as you get stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Consider using a mirror to check your form and alignment during the exercise.
  • Include this exercise in your lower body workout routine to target the glutes and hamstrings effectively.
  • Listen to your body and adjust the range of motion according to your comfort and flexibility.


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