TETSUBand Bent-Over Hip Extension vs One Leg Squat
The Band Bent-Over Hip Extension and the One Leg Squat both train the glutes as their primary muscle. The Band Bent-Over Hip Extension uses a band while the One Leg Squat is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Bent-Over Hip Extension | One Leg Squat | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and lower back | quadriceps, hamstrings and calves |
| Equipment | band | bodyweight |
| Steps in our guide | 7 | 6 |
How each one starts
Band Bent-Over Hip Extension — first steps
- Attach the band to a sturdy anchor point at ankle height.
- Stand facing away from the anchor point with your feet shoulder-width apart.
One Leg Squat — first steps
- Stand with your feet shoulder-width apart.
- Extend one leg forward, keeping it off the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Band Bent-Over Hip Extension gives accommodating resistance that peaks at the top of the range. The One Leg Squat needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Band Bent-Over Hip Extension better than the One Leg Squat?
Neither is universally better — both train the glutes as the primary mover. The Band Bent-Over Hip Extension gives accommodating resistance that peaks at the top of the range, while the One Leg Squat needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Bent-Over Hip Extension and the One Leg Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Bent-Over Hip Extension and the One Leg Squat work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and lower back for the Band Bent-Over Hip Extension versus quadriceps, hamstrings and calves for the One Leg Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.