glutesband
band bent-over hip extension
band bent-over hip extension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach the band to a sturdy anchor point at ankle height.
Step 2. Stand facing away from the anchor point with your feet shoulder-width apart.
Step 3. Step back to create tension in the band, keeping your knees slightly bent.
Step 4. Hinge at the hips and lean forward, maintaining a neutral spine.
Step 5. Extend your right leg straight back, squeezing your glutes at the top.
Step 6. Lower your right leg back down and repeat with the left leg.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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