TETSUBand Bent-Over Hip Extension
The Band Bent-Over Hip Extension is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Band Bent-Over Hip Extension work?
The Band Bent-Over Hip Extension primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Band Bent-Over Hip Extension?
You need a band to perform the Band Bent-Over Hip Extension.
How many sets and reps of the Band Bent-Over Hip Extension should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Bent-Over Hip Extension works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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