Hip Extension with Bands

BeginnerBandsCompoundPushStrength
Hip Extension with Bands — start position
Hip Extension with Bands — end position

How to do it

  1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
  2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
  3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
  4. Return the leg to the starting position.

Muscles worked

Primary:Glutes
Secondary:Hamstrings

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

More glutes exercises

Ankle On The Knee

Beginner

Barbell Glute Bridge

Barbell · Compound · Intermediate

Barbell Hip Thrust

Barbell · Compound · Intermediate

Butt Lift (Bridge)

Body only · Isolation · Beginner

Downward Facing Balance

Exercise ball · Isolation · Intermediate

Flutter Kicks

Body only · Compound · Beginner

All glutes exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach