Band Bent-over Hip Extension

Category

Legs

Difficulty

Intermediate

Equipment

Resistance Band

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Attach one end of the resistance band low on a sturdy piece of equipment and secure the other end around your right ankle. Stand with your feet shoulder-width apart and lean slightly forward, holding the equipment for support with both hands.
2. Lift your right leg straight back until parallel to the floor, squeezing your glutes at the top of the movement.
3. Slowly return your leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the left leg.

Form tips

• Ensure the resistance band is securely attached to the equipment and your ankle to avoid slipping.
• Exhale as you lift your leg back and inhale as you return to the starting position.
• Maintain a slight bend in your supporting knee to protect your knee joint and lower back.