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Exercises › Glutes › Hip Extension with Bands

Hip Extension with Bands

Hip Extension with Bands is a beginner compound band exercise that mainly works your glutes, with help from your hamstrings.

💪 Glutes🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Hip Extension with Bands: starting position
Starting position
Hip Extension with Bands: end position
End position

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

Primary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Hip Extension with Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

Flutter KicksBodyweight · BeginnerPull ThroughCable · BeginnerPhysioball Hip BridgeOther · BeginnerGlute KickbackBodyweight · BeginnerStep-up with Knee RaiseBodyweight · BeginnerGlute BridgeBodyweight · Beginner

FAQ

What muscles does the hip extension with bands work?

It mainly works your glutes; your hamstrings assist.

How many sets and reps of hip extension with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the hip extension with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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