Band Standing Hip Extension
Expert Advice
Maintain a slight bend in your supporting leg to keep the focus on the glutes and hamstrings of the working leg.
How-to-do Steps
- Secure the band around your ankles.
- Stand with your feet hip-width apart, ensuring the band is taut.
- Keep your hands on your hips or hold onto a stable surface for balance.
- Extend one leg back, keeping your knee straight and squeezing your glutes.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Band Standing 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 Standing Hip Extension work?
Band Standing 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 Standing 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 Standing Hip Extension suitable for beginners?
Yes, Band Standing 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.
