Description

The band bent-over hip extension is a resistance band exercise that targets the glutes and hip flexors.

Starting Position

Stand with feet hip-width apart, place the resistance band under your feet, hinge at the hips while keeping a slight bend in the knees, and hold the band handles by your sides.

Technical Execution

Drive your hips forward while maintaining a neutral spine until you are fully extended, then return to the starting position with control.

Range of Motion

Focus on squeezing your glutes at the top of the movement and maintaining a controlled range of motion throughout.

Variations

For added challenge, try performing the exercise unilaterally by focusing on one leg at a time.

Common Mistakes

Common mistakes include rounding the back, not engaging the core, and using improper band tension.

Practical Advice

Focus on maintaining a neutral spine, engage your core throughout the movement, and choose a band with appropriate resistance.

Additional Notes

This exercise is great for strengthening the posterior chain and improving hip mobility.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles