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Hip Extension with Bands, starting position 
Hip Extension with Bands, finishing position
StrengthbeginnerBands
Hip Extension with Bands
Primary
Glutes
Secondary
Hamstrings
Equipment
Bands
Level
beginner
Hip Extension with Bands demonstration
How to Perform
- 1Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- 2Facing the attachment point of the band, hold on to the column to stabilize yourself.
- 3Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- 4Return the leg to the starting position.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
GlutesHamstrings
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Hip Extension with Bands work?
Hip Extension with Bands primarily targets the Glutes. It also works the Hamstrings as secondary muscles.
What equipment do I need for Hip Extension with Bands?
Hip Extension with Bands requires Bands.
Is Hip Extension with Bands suitable for beginners?
Yes, Hip Extension with Bands is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Hip Extension with Bands
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.