Kneeling Banded Hip Extension
A tall-kneeling banded drill that trains strong hip extension while challenging quads and trunk control in a simple setup.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glutes (primary hip extension), quadriceps (kneeling demand), and trunk stabilizers.
Key Benefits
- Big hip extension work with minimal equipment
- Challenges trunk control (no low-back compensation)
- Useful for athletes building hip drive
- Scales easily with band tension and range
Equipment Needed
Resistance band and an anchor point (or partner).
How to Perform Kneeling Banded Hip Extension
- Set up in tall kneeling with the band pulling you backward.
- Keep ribs down and pelvis level.
- Hinge slightly, then drive the hips forward into full extension.
- Pause briefly at end-range while staying tall.
- Repeat with smooth control—no “whipping” into extension.
Programming Options
- 2–4 sets of 8–15 reps
- Option: 2–3 second pause at the top
- Option: slower lowering for more time under tension
Why This Variation Works
Band tension challenges hip extension while the tall-kneeling posture reinforces clean trunk position and hip control.
When to Use It
Accessory strength work, warm-up prep for lifting, or a hip-focused alternative when you want less spinal loading.
Related Quadriceps Exercises
Explore the Quadriceps Exercises category for split squats, lunges, and knee-focused progressions.
Frequently Asked Questions
Where should I feel it?
Mostly glutes. You may feel quads working because you’re tall kneeling.
What if I feel it in my low back?
Reduce range, brace the trunk more, and avoid finishing by arching.
How do I make it harder?
Increase band tension, add a top pause, or slow the lowering phase.
More exercises in this collection
Explore other videos in Quadriceps Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.