GlutesBeginner

Hip Extension with Bands

Strength movement using Bands.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary GlutesSupporting Hamstrings

Movement instructions

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.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Inspect the band and anchor before use, keep the recoil path clear, and replace damaged equipment.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements