Hip Extension with Bands

Glutes · Band

How to do it

Tie one end of the band low on a post and the other to an ankle. Face the anchor and hold something for balance. With a **straight knee**, take the leg back as far as it goes, squeezing the glute for a second at the top, and return slowly without letting the band drag you. Your torso stays upright. The classic mistake is leaning forward so the leg goes higher: that is arching your lower back, not extending the hip, and you feel it the next day.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs

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