Hip Extension - Standing (Band)

Wrap a band around your ankle. Kick your leg straight back against the resistance. Keep your upper body still; don't lean forward to compensate.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

resistance band

Unilateral

Standing

reps

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 the band secured around one ankle.
Step 2Position Your Body
- Shift your weight onto the leg opposite the band, keeping your knee slightly bent.
- Engage your core and maintain a straight posture, with your shoulders back and down.
Step 3Initiate the Movement
- Slowly extend the leg with the band straight back behind you, keeping your knee straight and foot flexed.
- Focus on squeezing your glutes as you extend your leg.
Step 4Hold the Position
- Pause for a moment at the top of the movement, ensuring your body remains stable and balanced.
- Keep your core engaged to maintain stability.
Step 5Return to Start
- Slowly lower your leg back to the starting position without letting the band pull you forward.
- Maintain control throughout the movement.
Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Ensure you maintain proper form with each repetition.
Step 7Finish the Exercise
- After completing your reps on both legs, carefully remove the band from your ankle.
- Take a moment to stretch your legs and cool down.