Band bent-over hip extension

Band bent-over hip extension

The band bent-over hip extension is a fantastic exercise that targets the glutes, hamstrings, and lower back. By using a resistance band, this exercise helps to strengthen and tone these crucial muscles, contributing to improved overall lower body strength and stability. To perform the band bent-over hip extension, you would typically start by stepping on the middle of a resistance band with both feet, ensuring that the band is securely positioned under the arches. Then, while maintaining a slight bend in your knees, hinge at the hips and bend forward at the waist until your torso is parallel to the floor. The band should now be tensioned, and your arms should hang straight down towards the floor. From this starting position, you would engage your glutes and hamstrings, squeezing them as you extend your hips backward. Focus on keeping your back flat and the movement controlled throughout the exercise. Once your hips are fully extended, squeezing your glutes at the top, slowly return to the starting position, maintaining tension on the band. The band bent-over hip extension can be modified to suit your fitness level by simply adjusting the resistance band's tension. Additionally, you can experiment with different foot positions or even try using a wider or narrower stance to target the muscles slightly differently. Remember to always perform exercises with proper form and gradually increase the intensity as you progress.


  • Start by attaching a resistance band to a stable anchor point at ankle height.
  • Place the band around your ankles and stand facing the anchor point with your feet about hip-width apart.
  • Bend at the hips and knees to lower your upper body until it is parallel to the floor.
  • Maintain a slight bend in your knees and keep your back straight throughout.
  • Engage your glutes and core muscles as you extend one leg straight back, against the resistance of the band.
  • Squeeze your glutes at the top of the movement and hold for a moment.
  • Return your leg to the starting position with control and repeat the movement with the other leg.
  • Continue alternating legs for the desired number of repetitions.
  • Remember to breathe consistently and maintain proper form throughout the exercise.
  • Gradually increase the resistance of the band as your strength improves.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your gluteus maximus muscles by squeezing them at the top of the movement.
  • Control the movement by using a slow and controlled tempo.
  • Ensure that your spine remains neutral and avoid arching or rounding your back.
  • Start with a lighter resistance band and gradually increase the intensity as you become stronger.
  • To target your glutes more effectively, squeeze your glutes together at the top and hold for a second before lowering.
  • Use a mirror or ask someone to check your form to ensure that your back, hips, and legs are aligned correctly.
  • Remember to breathe properly during the exercise by inhaling during the eccentric phase and exhaling during the concentric phase.
  • Keep your abs engaged to provide stability and support to your lower back.
  • Include the band bent-over hip extension as part of a well-rounded lower body workout routine.


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