Hip Extension with Bands

How to do the Hip Extension with Bands

1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. Return the leg to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Glute Kickback Bodyweight Step-up with Knee Raise Bodyweight Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight Single Leg Glute Bridge Bodyweight Flutter Kicks Bodyweight

Harder than the Hip Extension with Bands

Kneeling Jump Squat expert · Barbell One-Legged Cable Kickback intermediate · Cable Machine Kneeling Squat intermediate · Barbell

Superset the Hip Extension with Bands with

Opposing quads work — alternate sets without extra rest.

Hip Flexion with Band quads Squats - With Bands quads Barbell Side Split Squat quads Barbell Squat quads

Common questions

What muscles does the Hip Extension with Bands work?

The Hip Extension with Bands primarily works the glutes, with the hamstrings as secondary movers. Glute Kickback, Physioball Hip Bridge, and Step-up with Knee Raise train the same muscle, across 6 equipment types.

What equipment do you need for the Hip Extension with Bands?

Resistance Bands. Without resistance bands, Glute Kickback, Step-up with Knee Raise, and Butt Lift (Bridge) train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Hip Extension with Bands suitable for beginners?

Yes, the Hip Extension with Bands is rated beginner. Kneeling Jump Squat, One-Legged Cable Kickback, and Kneeling Squat are the progressions from here.

Where should the Hip Extension with Bands go in a workout?

Early — the Hip Extension with Bands is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Hip Flexion with Band and Squats - With Bands later.

Similar exercises

Glute Kickback Bodyweight Physioball Hip Bridge Exercise Ball Step-up with Knee Raise Bodyweight Barbell Glute Bridge Barbell Barbell Hip Thrust Barbell Butt Lift (Bridge) Bodyweight