Exercise guide · Beginner · Compound

Band Bent-over Hip Extension: How to Do It & Muscles Worked

The band bent-over hip extension is an exercise targeting the glutes, performed by extending one leg back against resistance from a band while maintaining a bent-over position. It also engages the hamstrings and lower back.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band bent-over hip extension
Front view: muscles worked by the band bent-over hip extension. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the band bent-over hip extension. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the band bent-over hip extension

  1. Step 1: Attach the band to a sturdy anchor point at ankle height.
  2. Step 2: Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step 3: Step back to create tension in the band, keeping your knees slightly bent.
  4. Step 4: Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Step 5: Extend your right leg straight back, squeezing your glutes at the top.
  6. Step 6: Lower your right leg back down and repeat with the left leg.
  7. Step 7: Continue alternating legs for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band bent-over hip extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Bent-over Hip Extension alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.