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Upper Legs Exercise · Band

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. Secure the band to a solid anchor point down at ankle height.
  2. Face away from the anchor with your feet set shoulder-width apart.
  3. Step backward away from the anchor until you feel tension build in the band, keeping a soft bend in your knees.
  4. Fold forward from your hips, leaning your torso forward while keeping your spine neutral.
  5. Kick your right leg straight back, squeezing your glute at the top of the motion.
  6. Bring the right leg back down and perform the same motion with your left leg.
  7. Keep switching legs back and forth for your full set of reps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.

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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.