Band Bent-over Hip Extension
Expert Advice
Keep your back straight and focus on using your glutes to perform the movement.
How-to-do Steps
- Secure the band under one foot and loop the other end around your opposite ankle.
- Slightly bend your standing knee and hinge forward at the hips.
- Extend the banded leg straight back, squeezing your glutes.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Band Bent-over Hip Extension primarily targets the Glutes, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Bent-over Hip Extension work?
Band Bent-over Hip Extension primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Bent-over Hip Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Bent-over Hip Extension suitable for beginners?
Yes, Band Bent-over Hip Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
