Band Bent over Hip Extension

Strengthen your glutes and hamstrings with the Band Bent-Over Hip Extension. This exercise uses a resistance band to effectively target the posterior

Intermediate

Isolation

Push

1 min per set30s rest

Hips

Band

Variations of Band Bent over Hip Extension

Isolation

Band Seated Hip External Rotation

Strengthen your deep hip external rotators with this seated resistance band exercise. Improve hip stability, mobility, and reduce discomfort effectively.

Intermediate

HipsDeep Hip External RotatorsBand

Isolation

Band Hip Flexion

Strengthen your hip flexors with the Band Hip Flexion. This exercise improves hip mobility, core stability, and athletic performance, using a resistance

Intermediate

HipsBand

Isolation

Band Standing Hip Extension

Strengthen your glutes and improve hip extension with the Band Standing Hip Extension. This exercise targets the gluteus maximus against band resistance.

Intermediate

HipsGluteus MaximusBand

Isolation

Hip - Extension

Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.

Beginner

HipsBody weight

Description

This exercise targets the gluteus maximus and hamstrings by using a resistance band to perform hip extensions while maintaining a bent over position.

Save Band Bent over Hip Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Band Bent over Hip Extension

1
Setup
Loop a resistance band around a sturdy anchor point close to the floor and then around your ankle, facing away from the anchor.
2
Setup
Stand tall, then hinge at your hips, keeping your back straight and a slight bend in your knees, until your torso is roughly parallel to the floor or slightly above.
3
Engage your core and glutes, then extend the leg with the band straight backward, focusing on pushing your heel towards the wall behind you.
4
Squeeze your glute at the peak of the contraction, then slowly and with control return your leg to the starting position, resisting the band's pull.

Tips

Maintain a flat back throughout the movement; avoid rounding your lower back to protect your spine and effectively target the glutes.
Control the eccentric phase by slowly resisting the band's pull as your leg returns to the starting position to maximize muscle engagement.
Focus on glute activation by actively thinking about squeezing your gluteus maximus throughout the extension, ensuring it's doing the work.
Adjust band tension by moving closer to or further from the anchor point, or by using a band with different resistance levels.

Common Mistakes

×Rounding the back instead of hinging at the hips compromises spinal safety; maintain a neutral spine by engaging your core and keeping your chest lifted.
×Using momentum to swing the leg reduces glute activation; slow down the extension and focus on a deliberate glute squeeze for better results.
×Not achieving full hip extension limits glute engagement; push your heel back until you feel a strong, peak contraction in your glute.

In the Ellim app, Band Bent over Hip Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train band bent over hip extension?

Get Ellim — Free

Frequently Asked Questions

Is Band Bent over Hip Extension good for beginners?

Band Bent over Hip Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band Bent over Hip Extension?

You need Band to perform Band Bent over Hip Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band Bent over Hip Extension?

Maintain a flat back throughout the movement; avoid rounding your lower back to protect your spine and effectively target the glutes. Control the eccentric phase by slowly resisting the band's pull as your leg returns to the starting position to maximize muscle engagement. Focus on glute activation by actively thinking about squeezing your gluteus maximus throughout the extension, ensuring it's doing the work. Adjust band tension by moving closer to or further from the anchor point, or by using a band with different resistance levels.

What are common mistakes when doing Band Bent over Hip Extension?

Rounding the back instead of hinging at the hips compromises spinal safety; maintain a neutral spine by engaging your core and keeping your chest lifted. Using momentum to swing the leg reduces glute activation; slow down the extension and focus on a deliberate glute squeeze for better results. Not achieving full hip extension limits glute engagement; push your heel back until you feel a strong, peak contraction in your glute.

Related Exercises

Compound

Band Hip Lift

Engage your glutes with the Band Hip Lift! This effective exercise strengthens your gluteus maximus and hamstrings for better hip stability and power.

Intermediate

HipsGluteus MaximusBand