Upper Legs Exercise · Band
Band Bent-Over Hip Extension
Also known as: Band Bent Over Hip Extension
- Category
- Upper Legs
- Equipment
- Band
- Target
- Glutes
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Band Bent-Over Hip Extension is a targeted isolation upper legs movement designed to train the Glutes with direct engagement of the Lower Back.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The band bent-over hip extension isolates the glutes through hip extension while bent forward, taking the lower back mostly out of the equation compared to a standing version. It's a targeted glute finisher rather than a compound builder. Keep the working leg's knee slightly bent and drive through the heel rather than pointing the toe, which shifts effort toward the hamstring instead.
How to Do the Band Bent-Over Hip Extension
- Secure the band to a solid anchor point down at ankle height.
- Face away from the anchor with your feet set shoulder-width apart.
- Step backward away from the anchor until you feel tension build in the band, keeping a soft bend in your knees.
- Fold forward from your hips, leaning your torso forward while keeping your spine neutral.
- Kick your right leg straight back, squeezing your glute at the top of the motion.
- Bring the right leg back down and perform the same motion with your left leg.
- Keep switching legs back and forth for your full set of reps.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Band Bent-Over Hip Extension to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Band Bent-Over Hip Extension primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Band Squat Row
Equipment Alternatives
Don't have band? These target the same glutes with different equipment.
FAQ
- What muscles does the Band Bent-Over Hip Extension work?
- The Band Bent-Over Hip Extension primarily targets the glutes as the primary agonist. Synergist assistance is provided by the hamstrings along with the lower back. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Band Bent-Over Hip Extension?
- The Band Bent-Over Hip Extension is performed using a band. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Band Bent-Over Hip Extension?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Band Bent-Over Hip Extension?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Band Bent-Over Hip Extension?
- If you don't have access to a band, the Basic Toe Touch (male) targets the same glutes using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.