Band Bent-over Hip Extension
Also known as: bent-over band hip extension
Band Bent-over Hip Extension is for lifters with a base already built and works before or after your main squat.
How to do Band Bent-over Hip Extension
- Attach the band to a sturdy anchor point at ankle height.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step back to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and lean forward, maintaining a neutral spine.
- Extend your right leg straight back, squeezing your glutes at the top.
- Lower your right leg back down and repeat with the left leg.
- Continue alternating legs for the desired number of repetitions.
Band Bent-over Hip Extension Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Resist the snap-back instead of letting it pull you.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Move up a band thickness once the top feels light.
Common Band Bent-over Hip Extension Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Band Bent-over Hip Extension
Swap Band Bent-over Hip Extension For
Band Bent-over Hip Extension — Frequently Asked Questions
How do you do the Band Bent-over Hip Extension?
Attach the band to a sturdy anchor point at ankle height. Stand facing away from the anchor point with your feet shoulder-width apart. Step back to create tension in the band, keeping your knees slightly bent. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Bent-over Hip Extension work?
The Band Bent-over Hip Extension primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.
How many sets and reps of the Band Bent-over Hip Extension should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Bent-over Hip Extension good for beginners?
Not usually. The Band Bent-over Hip Extension is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Bent-over Hip Extension?
Try the Dumbbell One Arm Snatch, Barbell Sumo Deadlift or the Resistance Band Hip Thrusts On Knees (female). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Bent-over Hip Extension the same as the bent-over band hip extension?
Yes. The Band Bent-over Hip Extension is also commonly called the bent-over band hip extension. Different gyms and training programs label it differently, but "bent-over band hip extension" refer to this same movement.
