Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Hip Extension with Bands
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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2
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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3
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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4
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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5
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
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6
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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7
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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8
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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9
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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10
Step-up with Knee Raise
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do hip extension with bands work?
Hip Extension with Bands primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for hip extension with bands?
Hip Extension with Bands uses resistance bands.
Hip Extension with Bands: is it suitable for beginners?
Yes. Hip Extension with Bands is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hip extension with bands?
Physioball Hip Bridge, Squats, Butt Lift (Bridge) train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hip extension with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hip extension with bands can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hip Extension with Bands with AI
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