Description
This exercise targets the gluteus maximus and hamstrings by using a resistance band to perform hip extensions while maintaining a bent over position.
How to Do Band Bent over Hip Extension
- 1Setup
Loop a resistance band around a sturdy anchor point close to the floor and then around your ankle, facing away from the anchor.
- 2Setup
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.
Variations
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.
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
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.
Hip - Extension
Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.
Related Exercises
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.
Band Decline Sit up
Enhance your core strength with the Band Decline Sit-up. This exercise targets your rectus abdominis and obliques, adding resistance for increased
Band hip adduction
Strengthen your inner thighs with band hip adduction. This exercise targets the adductor muscles, improving hip stability and lower body control.
Resistance Band Standing Hip Abduction
Strengthen your gluteus medius and minimus with resistance band standing hip abductions. Improve hip stability and reduce knee pain effectively.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Band Bent over Hip Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free