How to do the Band Bent-over Hip Extension
Band Bent-over Hip Extension is a beginner single-joint isolation pushing exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Band Bent-over Hip Extension demonstration · © GymiaFit
Band Bent-over Hip Extension at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Band Bent-over Hip Extension step by step
- 1Attach the band to a sturdy anchor point at ankle height.
- 2Stand facing away from the anchor point with your feet shoulder-width apart.
- 3Step back to create tension in the band, keeping your knees slightly bent.
- 4Hinge at the hips and lean forward, maintaining a neutral spine.
- 5Extend your right leg straight back, squeezing your glutes at the top.
- 6Lower your right leg back down and repeat with the left leg.
- 7Continue alternating legs for the desired number of repetitions.
Band Bent-over Hip Extension — questions
What muscles does the Band Bent-over Hip Extension work?
The Band Bent-over Hip Extension primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Band Bent-over Hip Extension?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Bent-over Hip Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Bent-over Hip Extension?
Band Hip Lift, Band Lying Hip Internal Rotation, Band Pull Through train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Bent-over Hip Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.