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

IntermediateHips Band

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Band Bent over Hip Extension

Isolation

Band Seated Hip External Rotation

Hips · Deep Hip External Rotators · Band

Intermediate

Isolation

Band Hip Flexion

Hips · Band

Intermediate

Isolation

Band Standing Hip Extension

Hips · Gluteus Maximus · Band

Intermediate

Isolation

Hip - Extension

Hips · Body weight

Beginner

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

01
Setup
Loop a resistance band around a sturdy anchor point close to the floor and then around your ankle, facing away from the anchor.
02
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.
03
Engage your core and glutes, then extend the leg with the band straight backward, focusing on pushing your heel towards the wall behind you.
04
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

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.