Hip Extension with Bands

A beginner strength exercise for the glutes, done with a resistance band.

Hip Extension with Bands: finishing position

Main muscles: Glutes
Also works: Hamstrings
Equipment: Resistance band
Level: Beginner
Type: Compound
Movement: Push

How to do the Hip Extension with Bands

Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Facing the attachment point of the band, hold on to the column to stabilize yourself.
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
Return the leg to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hip Extension with Bands

Questions

What muscles does the Hip Extension with Bands work?

Mainly the glutes, with the hamstrings helping.

Is the Hip Extension with Bands good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hip Extension with Bands?

Good alternatives that train the glutes: Monster Walk, Flutter Kicks, Glute Kickback or Physioball Hip Bridge.

How many sets and reps of the Hip Extension with Bands should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).