Hip Extension with Bands
Hip Extension with Bands is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Gluteus medius, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Anchor
Secure the band to the bottom of a post.
- Ankle attachment
Attach the free end to one ankle.
- Orientation
Face the anchor and hold the post.
- Supporting leg
Keep the other knee comfortably soft.
- Move backward
Move the working leg backward while keeping the knee extended.
- End angle
Stop before your lower back arches.
- Return
Slow the band pull and bring your foot beneath your hip.
Key technique points
- Set starting band tension.
- Do not fling the rear foot upward.
- Do not fold your chest toward the anchor.
- Do not collapse sideways into the supporting hip.
- Do not bend the knee like a curl.
- Keep the ankle loop secure.
Common mistakes
Lower-back extension
Leg height increases through spinal movement.
Curling the knee
Knee flexion is added instead of hip extension.
Throwing the torso forward
The band stretches through movement outside the hip.
Turning sideways
The plane of tension changes.
Fast return
The band pulls the leg forward uncontrollably.
Loose loop
The resistance application point shifts.
Frequently asked questions
Hip Extension with Bands: why is “Lower-back extension” a mistake?
Leg height increases through spinal movement.
Hip Extension with Bands: why is “Curling the knee” a mistake?
Knee flexion is added instead of hip extension.
Hip Extension with Bands: why is “Throwing the torso forward” a mistake?
The band stretches through movement outside the hip.
Hip Extension with Bands: why is “Turning sideways” a mistake?
The plane of tension changes.
Hip Extension with Bands: why is “Fast return” a mistake?
The band pulls the leg forward uncontrollably.
Hip Extension with Bands: why is “Loose loop” a mistake?
The resistance application point shifts.
What should I focus on when doing Hip Extension with Bands?
Set starting band tension. Do not fling the rear foot upward. Do not fold your chest toward the anchor. Do not collapse sideways into the supporting hip. Do not bend the knee like a curl. Keep the ankle loop secure.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.