Hip Extension with Bands

Hip Extension with Bands is a beginner-level compound in the strength category that primarily works the glutes. It also recruits the hamstrings. It is performed with resistance bands.

How to do it

1. 1Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. 2Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. 3Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. 4Return the leg to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.