Standing Hip Extension with Band

Muscles Targeted

Gluteus maximus, hamstrings (assist), deep core stabilizers, stance-leg hip stabilizers.

Key Benefits

• Targets hip extension without needing heavy equipment
• Great option for runners and athletes needing standing posterior chain work
• Helps reduce compensation from the low back when cued correctly
• Easy progression by stepping farther from the anchor

Equipment Needed

Resistance band anchored low (door anchor, pole, etc.) and a wall/chair for balance support if needed.

How to Perform Standing Hip Extension with Band

1. Anchor the band low and loop it around your working ankle.
2. Stand tall with ribs stacked over pelvis and a slight knee bend on the stance leg.
3. Keeping the working leg mostly straight, drive the leg backward from the hip.
4. Pause briefly at end-range without arching your low back.
5. Return slowly under control and repeat, then switch sides.

Programming Options

• 2–4 sets of 10–20 reps per side
• Tempo option: 2 seconds back, 3 seconds return
• Progress by stepping farther from the anchor or using a stronger band

Why This Variation Works

The band provides a consistent resistance curve through hip extension, which builds posterior chain capacity in a very joint-friendly standing setup.

When to Use It

Glute warm-ups, accessory work, and rehab progressions when you need standing hip extension without heavy spinal loading.

Related Glute Exercises

For more banded and single-leg progressions, explore Glute Exercises.

Frequently Asked Questions

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