Band standing hip extension
Stand upright with your feet hip-width apart and a resistance band secured around your ankles.
- Shift your weight onto your left leg.
- Extend your right leg straight back, keeping your knee straight and engaging your glutes.
- Hold for a moment at the top of the movement, then return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
How to perform the Band standing hip extension
- Set up. Set up in a stable, balanced starting position appropriate for the Band standing hip extension 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 hamstrings.
- 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 hamstrings 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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