Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Band
Band Bent-Over Hip Extension
Band Bent-Over Hip Extension is a beginner isolation strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Band Bent-Over Hip Extension
- Attach one end of the resistance band low on a sturdy piece of equipment and secure the other end around your right ankle. Stand with your feet shoulder-width apart and lean slightly forward, holding the equipment for support with both hands.
- Lift your right leg straight back until parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly return your leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the left leg.
Form tips
- Ensure the resistance band is securely attached to the equipment and your ankle to avoid slipping.
- Exhale as you lift your leg back and inhale as you return to the starting position.
- Maintain a slight bend in your supporting knee to protect your knee joint and lower back.
Band Bent-Over Hip Extension alternatives
More glutes exercises
Band Bent-Over Hip Extension FAQ
What muscles does Band Bent-Over Hip Extension work?
Band Bent-Over Hip Extension mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Band Bent-Over Hip Extension?
You need a band and a sturdy surface.
How many sets and reps of Band Bent-Over Hip Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Bent-Over Hip Extension good for beginners?
Yes. Band Bent-Over Hip Extension is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Band Bent-Over Hip Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Bent-Over Hip Extension?
Other exercises for the glutes include Multi Hip Glute Extension, Seated Hip Abductor Machine (Variation 2), Dumbbell Standing Hip Abduction and Multi Hip Abduction.
For developers
Use Band Bent-Over Hip Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_TQVMA7" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_TQVMA7", "name": "Band Bent-Over Hip Extension", "model": "female", "target": "Glutes", "equipment": "Band", "media": { "mp4": "https://…/ex_TQVMA7/mp4-720.mp4?…", "poster": "https://…/ex_TQVMA7/poster.jpg?…" } }