Band Bent-Over Hip Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Bent-Over Hip Extension

Step by step instructions, muscle activation and variants for the Band Bent-Over Hip Extension.

EasyGlutes

About this exercise

Band Bent-Over Hip Extension is a unilateral glute and hamstring exercise performed with the torso hinged forward and a resistance band anchored at ankle height. The bent-over position places the glutes under greater stretch, increasing the range of motion and muscular demand.

How to Perform

  • Anchor a resistance band to a sturdy fixed object at ankle height and loop the other end around your working ankle
  • Stand facing the anchor point and hinge your torso forward to roughly 45 degrees, holding onto a support for balance
  • Keep your back flat, core braced, and the non-working foot firmly planted
  • Keeping the working leg straight, drive it backward and upward by extending the hip
  • Squeeze your glute at the top of the movement
  • Slowly lower the working leg back to the starting position against the band's resistance
  • Complete all reps on one side, then switch legs

Muscle Activation

Primary
Glutes
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Band Bent-Over Hip Extension

The Band Bent-Over Hip Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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