Glutes · Resistance bands

Band Standing Hip Extension

The band standing hip extension is an isolation exercise designed to target the gluteus maximus with continuous resistance. It works well either as an activation drill before heavy lower-body lifts or as a finishing movement to exhaust the glutes at the end of a session.

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 and step back until the band is taut, holding a wall or sturdy support for balance.
Shift your weight onto your left leg, keep your torso upright, and brace your core.
Inhale, then as you exhale, drive your right leg straight back behind you, keeping the knee straight and squeezing your glute.
Pause briefly at the top without arching your lower back.
Inhale and slowly return your leg to the starting position; complete all reps, then switch legs.

Common mistakes

Arching the lower back at the top of the movement shifts stress to the lumbar spine and disengages the glute.
Bending the working knee turns the exercise into a hamstring curl and reduces glute isolation.
Allowing the band to snap the leg back forward removes the eccentric phase and decreases exercise efficiency.
Leaning the torso excessively far forward alters the hip angle and shortens the active range of motion.

Tips

Use the support only for light balance assistance rather than leaning your body weight onto it.
Pause and squeeze the working glute for one full second at the peak of extension before returning.
Keep the core braced and the pelvis neutral throughout the set to isolate movement to the hip joint.

Sets and reps

Perform 3–4 sets of 12–20 repetitions per leg for glute hypertrophy and endurance. Rest 45–60 seconds between sets.

Muscles worked

Band Standing 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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise replace cable kickbacks?

Yes, resistance bands deliver a similar tension profile and serve as an effective home or travel alternative to cable machines.

Why does the standing leg feel more fatigued than the working leg?

The glute medius on the standing leg works isometrically to keep the pelvis level and support your body weight. This is normal and tends to balance out as stabilizing strength improves.

Similar exercises

All glutes exercises →