SPLYT · Workouts · Routines · Exercises · Tools
Glutes · Band · Beginner

How to do Band Bent-over Hip Extension

The band bent-over hip extension is an exercise targeting the glutes, performed by extending one leg back against resistance from a band while maintaining a bent-over position. It also engages the hamstrings and lower back.

Band Bent-over Hip Extension demonstration
Primary muscle
Glutes
Also works
Hamstrings and Lower back
Equipment
Band
Level
Beginner
Category
Legs

How to do Band Bent-over Hip Extension, step by step

  1. Attach the band to a sturdy anchor point at ankle height.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step back to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Extend your right leg straight back, squeezing your glutes at the top.
  6. Lower your right leg back down and repeat with the left leg.
  7. Continue alternating legs for the desired number of repetitions.

Muscles worked

Band Bent-over Hip Extension works your glutes as the main mover, with help from your hamstrings and lower back.

Track Band Bent-over Hip Extension in SPLYT

Band Bent-over Hip Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More glute exercises

All 149 glute exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →