Hip Extension - Standing (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 the band secured around one ankle.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.