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Last updated February 2, 2026
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abductorsglutes
Bent Over Hip Extension (Band)
Stand on a band. Hinge forward slightly. Kick one leg back against the band tension. Focus on the glute contraction.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a resistance band to a sturdy anchor point at ankle height.
- Stand facing away from the anchor point with your feet hip-width apart, and step back to create tension in the band.
- Step 2Position Your Body
- Bend your knees slightly and hinge forward from your hips, keeping your back straight and core engaged.
- Ensure your gaze is slightly forward to maintain a neutral neck position.
- Step 3Initiate the Movement
- With your feet firmly planted, extend one leg straight back behind you, keeping the knee straight.
- Focus on squeezing your glutes as you lift your leg, ensuring the movement comes from your hips.
- Step 4Return to Starting Position
- Lower your leg back down to the starting position with control, avoiding any sudden movements.
- Maintain tension in the band throughout the movement.
- Step 5Repeat
- Complete the desired number of repetitions on one leg before switching to the other leg.
- Ensure consistent form and control with each repetition.
- Step 6Finish the Exercise
- After completing your sets, carefully step forward to release the tension in the band.
- Take a moment to stretch your legs and glutes to cool down.