Band Bent-over Hip Extension
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Band
- Körperregion
- Hips
- Typ
- Strength
The band bent-over hip extension is a resistance-band glute exercise that primarily targets the gluteus maximus, with the hamstrings assisting through the back of the thigh. Performed bent forward at the hips while driving one leg back against band tension, it builds hip-extension strength and glute control with minimal equipment, making it a useful warm-up or accessory movement.
Band Bent-over Hip Extension: So führst du sie aus
- 1Anchor one end of the band to a low, stable point at floor level and loop the other end around the arch of one foot.
- 2Face the anchor and step back until the band is taut, then hinge forward at your hips with a flat back until your torso is close to parallel with the floor.
- 3Hold a fixed support, such as a rack or wall, for balance and brace your core to keep your spine neutral.
- 4Shift your weight onto the non-working leg and let the banded leg hang slightly forward, taking up the band's tension.
- 5Drive the banded leg back and up by squeezing the glute, extending the hip until your thigh is in line with your torso.
- 6Pause briefly at the top and feel the glute fully contract without arching your lower back.
- 7Lower the leg under control back to the start, resisting the band the whole way.
- 8Complete all reps on one side, then switch the band to the other foot and repeat.
Technik-Tipps
- Lead the movement with your heel and think about squeezing the glute, not swinging the leg, to keep tension on the target muscle.
- Keep your hips square to the floor throughout — let the working hip extend without rotating your pelvis open.
- Choose a band tension you can control for the full range; the leg should move smoothly, not snap back.
- Keep a slight bend in the supporting knee and brace your core to protect a neutral spine in the bent-over position.
Häufige Fehler
- Arching the lower back to lift the leg higher, which shifts work off the glute and stresses the spine.
- Swinging the leg with momentum instead of a controlled squeeze, which reduces tension and the glute's contribution.
- Rotating the hips open to cheat extra range, which lets the lower back and hip flexors take over from the glute.
- Using a band so heavy you can't reach full hip extension, cutting the contraction short at the top.
Häufig gestellte Fragen
What muscles does the band bent-over hip extension work?
It primarily works the gluteus maximus, with the hamstrings assisting as synergists as you extend the hip and drive the leg back.
Is the band bent-over hip extension good for beginners?
Yes. The band lets you scale resistance easily and learn to feel the glute working, making it a beginner-friendly way to build hip-extension strength and control.
How many sets and reps should I do?
For glute endurance and activation, 2–3 sets of 12–20 reps per leg with a controlled tempo works well. Pick a band tension that makes the last few reps challenging.
Where should I feel this exercise?
You should feel it mainly in the glute of the working leg, with some effort in the hamstring. If you feel it mostly in your lower back, reduce the range and keep your core braced.
