Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Standing Hip Extension
Standing hip extension with a resistance band that targets glutes and hamstrings to build hip strength and stability; ideal for activation and accessory work in lower body routines.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
7/10Biceps Femoris
Lower Back
4/10Erector Spinae
Abs
3/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart and a loop band around your ankles. Engage your core and hold onto a wall for balance if needed.
- Shift weight to standing leg with slight knee bend.
- Extend working leg straight back, pushing through heel.
- Squeeze glute at full extension without arching back.
- Pause briefly to maximize contraction.
- Slowly return leg to start while keeping tension in band.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep core braced
- Torso stable
- No back arch
Breathing
Inhale as you return to start; exhale as you extend the leg and brace core.
Tempo
2-1-2
Range of Motion
From hip neutral to full extension where torso stays upright and back straight; avoid hyperextension.
Safety
Safety Notes
- Use band with appropriate resistance to maintain form
- Stop if lower back pain occurs
- Ensure stable footing to prevent slips
- Consult professional for hip or back issues
Spotting
No spotting required; use wall for balance support.
Common Mistakes
- Arching lower back
- Swinging leg with momentum
- Leaning forward
- Knee bending excessively on working leg
- Poor balance causing side lean
When to Avoid
- Acute lower back pain
- Hip joint instability
- Recent hip surgery
Flexibility Needed
- Adequate hip extension range
- Basic ankle stability
Build Up First
- Core engagement basics
- Single-leg balance competency
Also known as
Banded Glute Kickback, Standing Band Hip Extension, Resistance Band Glute Extension
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Standing Hip Abduction
Bands
Glutes
Resistance Band Hip Hinge Abduction
Bands
Glutes
Resistance Band Single-Leg Standing Leg Extension
Bands
Quads
Resistance Band Step-Up
Bands, Plyometric Box
Glutes
Resistance Band Seal Jack
Bands
Glutes
Resistance Band Deadlift
Bands
Glutes, Hamstrings
Resistance Band Standing Crunch
Bands
Abs
Resistance Band Prone Hip External Rotation
Bands
Glutes
Resistance Band Reverse Hyperextension
Bands
Glutes
Resistance Band Pull-Through
Bands
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
