Glutes · Resistance bands

Band Bent over Hip Extension

The band bent-over hip extension is an isolation exercise designed to target the gluteus maximus and upper hamstrings. It works well for any fitness level, fitting ideally into the end of a lower-body workout or as a pre-activation drill.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at a low point near the floor in front of you and slip your right foot into the handle so it sits around your ankle.
Stand facing the anchor, lean your torso forward, and hold a wall or sturdy support with both hands for balance.
Shift your weight onto your left leg and brace your core, keeping your back flat.
Inhale, then as you exhale, drive your right leg back and up behind you, keeping the knee straight and squeezing your glute.
Pause briefly at the top without rotating your hips.
Inhale and slowly return your leg to the starting position; complete all reps, then switch legs.

Common mistakes

Arching the lower back to kick higher shifts the tension from the glutes onto the lumbar spine.
Rotating the hips open reduces glute activation and compromises overall stability.
Swinging the leg with momentum takes tension away from the band and diminishes muscle work.

Tips

Keep a soft bend in your standing knee to maintain balance and avoid joint strain.
Hold a one-second pause at the top of the movement to maximize peak glute contraction.
Brace your core continuously to keep your spine neutral and prevent torso rotation.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions per leg, focusing on a controlled tempo. Rest 45 to 60 seconds between sets.

Muscles worked

Band Bent over Hip Extension: glutes, legs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is this exercise safe for the lower back?

It is safe as long as the torso remains static and the lower back does not hyperextend. If you feel lower-back pain, stop immediately and consult a specialist.

How can this exercise be done at home without a low anchor point?

You can secure the band using a door anchor at the base of a door, or simply place a mini loop band around your ankles.

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