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All exercises

Band bent-over hip extension

Beginner

Band bent-over hip extension is a compound resistance band exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a sturdy anchor point at ankle height.
  2. 2Stand facing away from the anchor point with your feet shoulder-width apart.
  3. 3Step back to create tension in the band, keeping your knees slightly bent.
  4. 4Hinge at the hips and lean forward, maintaining a neutral spine.
  5. 5Extend your right leg straight back, squeezing your glutes at the top.
  6. 6Lower your right leg back down and repeat with the left leg.
  7. 7Continue alternating legs for the desired number of repetitions.

What to do instead

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Band pull throughResistance band
  • Lever hip extensionMachine
  • Reverse hyper extension (on stability ball)Other
  • Cable pull through (with rope)Cable

Easier variations

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight

Harder variations

  • Reverse hyper extension (on stability ball)Other
  • Cable pull through (with rope)Cable
  • Cable standing hip extensionCable
  • Swimmer kicksBodyweight
Logged today · 2 min restBand bent-over hip extension

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