Hip Extension with Bands

A beginner strength exercise for the glutes and hamstrings, done with a resistance band.

Movement guide

Hip Extension with Bands

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hip Extension with Bands demonstrated on the 3D figure

3D demoHip Extension with BandsBeginner · A band

Beginner grade (source-assigned).

Harder option

Back extension on a 45-degree bench demonstrated on the 3D figure

3D demoBack extension on a 45-degree benchIntermediate · A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Facing the attachment point of the band, hold on to the column to stabilize yourself.
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
Return the leg to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Workouts that use it

Resistance band workout · 25 min

Similar moves

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

Back extension off a flat bench demonstrated on the 3D figure

3D demoBack extension off a flat benchIntermediate · A bench or box

Ball back extension demonstrated on the 3D figure

3D demoBall back extensionBeginner · Exercise ball

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Questions people ask

What muscles does the Hip Extension with Bands work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the Hip Extension with Bands?

A band.

Is the Hip Extension with Bands good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Back extension on a 45-degree bench.

How do I make the Hip Extension with Bands harder?

Progress to the Back extension on a 45-degree bench, or add load, range or slower lowering once your form is solid.