Band Bent-Over Hip Extension

GlutesBandBeginner
Stand with both feet shoulder-width apart, with a resistance band securely positioned just above your knees. Begin by bending forward at the hips, keeping your back straight and parallel to the floor. Extend your right leg straight back, squeezing your glutes at the top. Return to the starting position and repeat with the left leg. Alternate legs for desired number of repetitions.

How to perform the Band Bent-Over Hip Extension

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Bent-Over Hip Extension using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Related exercises

Alternate Biceps Curl (with band)

BicepsBandBeginner

Perform the alternate biceps curl using a resistance band to effectively target your biceps.Stand with your feet shou…

View

Band 45 degrees Biceps Curl

ForearmsBandBeginner

The Band 45 Degrees Biceps Curl targets your biceps while providing resistance through the band.Stand with your feet …

View

Band Alternate Incline Chest Press with Twist

TricepsBandIntermediate

Perform the Band Alternate Incline Chest Press with Twist to target your chest and core muscles effectively.Secure a …

View

Band Alternate Lat Pulldown with Twist

BicepsBandIntermediate

Perform the Band Alternate Lat Pulldown with Twist to engage your back and core muscles effectively.Attach a resistan…

View

Band Alternate Low Chest Fly

DeltoidsBandIntermediate

Perform the Band Alternate Low Chest Fly to target your chest muscles effectively.Attach a resistance band to a stabl…

View

Band Alternate Low Row wtih Twist

DeltoidsBandIntermediate

Stand with your feet shoulder-width apart, holding a resistance band with both hands. Start with the band extended in…

View

Band Alternating Biceps Curl

BicepsBandBeginner

Step 1: Stand with your feet shoulder-width apart, holding a resistance band in both hands with an underhand grip. Ke…

View

Band Alternating V-Up

AbdominalsBandIntermediate

Lie flat on your back with your legs extended. Place a resistance band around your feet. Raise one leg off the ground…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free