Band Standing Hip Extension
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Band
- Parte del cuerpo
- Hips
- Tipo
- Strength
The band standing hip extension is a glute-focused exercise that primarily targets the gluteus maximus, with assistance from the hamstrings. Performed standing with a resistance band looped around your ankle, it drives one leg straight back to train hip extension, making it a joint-friendly way to build and shape the glutes anywhere.
Cómo hacer el Band Standing Hip Extension
- 1Loop one end of the resistance band around your working ankle and anchor the other end low and in front of you, then face the anchor point.
- 2Stand tall with your feet hip-width apart, core braced, and a slight bend in your standing-leg knee for balance.
- 3Hold onto a wall, rack, or sturdy support in front of you to stay upright and steady.
- 4Keeping the working leg mostly straight, drive it back and behind you by squeezing your glute, not by leaning forward.
- 5Extend the hip until you feel a strong glute contraction, stopping before your lower back starts to arch.
- 6Pause briefly at the top while keeping your hips and shoulders square to the anchor.
- 7Return the leg forward under control against the band's tension until you reach the start position.
- 8Complete all reps on one leg, then switch the band to the other ankle and repeat.
Consejos de técnica
- Lead the movement with your glute and keep the rep slow and controlled rather than swinging the leg back with momentum.
- Keep your torso upright and your pelvis level; the motion should come from the hip, not from rounding or twisting your spine.
- Choose a band tension that lets you complete full, controlled reps with a clear glute squeeze at the top.
- Keep your standing leg stable and your foot planted to anchor your balance throughout the set.
Errores comunes
- Leaning the torso forward to fling the leg back, which shifts work off the glute and onto momentum.
- Over-extending the leg until the lower back arches, which loads the spine instead of the hip.
- Bending the working knee and kicking from the hamstring, which reduces the glute contraction.
- Rushing the reps and letting the band snap the leg forward, losing tension and control.
Preguntas frecuentes
What muscles does the band standing hip extension work?
It primarily works the gluteus maximus, with the hamstrings assisting as synergists during hip extension.
Is the band standing hip extension good for beginners?
Yes. It is low-impact, easy to learn, and lets you scale the difficulty by choosing a lighter or heavier band, making it a beginner-friendly way to target the glutes.
How many sets and reps should I do?
For most lifters, 2–4 sets of 12–20 reps per leg works well. Use a band tension that lets you keep a controlled tempo and a strong glute squeeze on every rep.
Where should I feel this exercise?
You should feel it mainly in the glute of the working leg as you drive the leg back, with some involvement from the hamstring. If you feel it in your lower back, you are likely over-extending.
