Band hyperextension
Perform the band hyperextension to strengthen your lower back and glutes.
- Secure a resistance band around a stable object at ground level.
- Lie face down on the floor with your hips at the edge and the band under your hips.
- Hold the ends of the band with both hands and extend your legs behind you.
- Lift your upper body and legs off the ground, engaging your lower back and glutes.
- Lower back down with control and repeat.
How to perform the Band hyperextension
- Set up. Set up in a stable, balanced starting position appropriate for the Band hyperextension using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- 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.
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