Form cues
- Back stays flat
- Standing knee stays soft
- Lift from the glute
- Hips stay square
Exercise
Band Bent-Over Hip Extension
Hips, band
A bent-over hip extension with a band for the glutes and hamstrings.
Target: glutes. Also works: hamstrings.
Steps
- Anchor a band at ankle height and loop it on one ankle.
- Face away and hinge until the torso is near parallel.
- Keep a soft bend in the standing leg.
- Lift the banded leg back and squeeze the glute.
- Lower it, then switch legs.
Common mistakes
- Rounding the back
- Swinging the leg
- Arching the lower back
Breathing
Inhale on the way down, exhale as you pull.
In the app, search for Band Bent-Over Hip Extension and add it to a workout.