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Exercise 0980 · REF wSScovH

Band Bent-Over Hip Extension exercise animation

Band Bent-Over Hip Extension

Category
Upper Legs
Equipment
Band
Target
Glutes

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

  1. Attach the band to a sturdy anchor point at ankle height.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step back to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Extend your right leg straight back, squeezing your glutes at the top.
  6. Lower your right leg back down and repeat with the left leg.
  7. Continue alternating legs for the desired number of repetitions.

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 All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes Band Squat Row Band Squat Row Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Bent-Over Hip Extension work?
The Band Bent-Over Hip Extension primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Band Bent-Over Hip Extension?
The Band Bent-Over Hip Extension is done with a band.
What's a good alternative to the Band Bent-Over Hip Extension?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.