How to Do Hip Extension with Bands
Step-by-step instructions, muscles worked and workouts that use the hip extension with bands.
| Main muscles | Glutes |
| Also works | Hamstrings |
| Equipment | Bands |
| Level | Beginner |
| Type | Strength |
How to do it
- Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- Facing the attachment point of the band, hold on to the column to stabilize yourself.
- Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- Return the leg to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Resistance Band Legs Workout for Beginners5 exercises · about 31 min · Resistance BandResistance Band Glutes Workout for Beginners5 exercises · about 31 min · Resistance BandResistance Band Glutes Workout for Intermediate6 exercises · about 47 min · Resistance BandResistance Band Full Body Workout for Beginners5 exercises · about 31 min · Resistance BandResistance Band Lower Body Workout for Beginners5 exercises · about 31 min · Resistance Band
Similar exercises
Gear for this exercise
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: