Bent Over Hip Extension (Band)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.