Hip Extension with Bands

Also called band kickback, banded hip extension and standing band kickback.

Works

Glutes, plus hamstrings

Equipment

Band

Level

Beginner

Type

Compound

How to do it

Setup. Secure one end of the band to the lower portion of a post and attach the other to one ankle.

1. Facing the attachment point of the band, hold on to the column to stabilize yourself.
2. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
3. Return the leg to the starting position.

Cues

• Face the anchor, hold on.
• Leg straight, kick back.
• Squeeze the glute.
• Return slowly.

Common mistakes

• Arching the low back.
• Bending the knee to swing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Swap for