Description
An exercise targeting the glutes and hamstrings by extending the hip against the resistance of a band.
How to Do Band Standing Hip Extension
- 1Setup
Loop a resistance band around your ankles. Stand tall with your feet hip-width apart, a light bend in your knees, core engaged, and hands on your hips or a stable support.
- 2Setup
Shift your weight slightly onto your standing leg, maintaining a neutral spine and keeping your chest up and shoulders back.
- 3
Exhale as you slowly extend one leg straight back behind you, squeezing your gluteus maximus at the top of the movement. Ensure your torso remains stable without arching your lower back.
- 4
Inhale as you slowly return the extended leg to the starting position, controlling the band's resistance. Avoid letting the band snap your leg forward.
- 5
Complete all repetitions on one leg before switching to the other, maintaining consistent tension and proper form throughout the set.
Tips
- Focus on the glute squeeze: Really concentrate on contracting your gluteus maximus at the peak of the extension to maximize muscle activation, rather than just swinging your leg.
- Control the eccentric phase: Slowly resist the band as your leg returns to the starting position to increase time under tension and enhance muscle engagement.
- Avoid hip rotation: Keep your hips square and facing forward throughout the movement to ensure the glutes are doing the work, not your lower back or obliques.
- Maintain core engagement: Keep your abdominal muscles braced to stabilize your torso and prevent excessive arching of the lower back, protecting your spine.
Common Mistakes
- ×Arching the lower back: Avoid excessive lumbar extension by keeping your core engaged and only extending the leg as far as your glute can contract without your back compensating.
- ×Relying on momentum: Do not swing your leg back; instead, perform the movement slowly and deliberately, focusing on muscle contraction to control the resistance.
- ×Letting the band snap back: Prevent the band from pulling your leg forward quickly by actively resisting its tension during the return phase, which enhances eccentric strength and control.
Variations
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