How to Do Band Bent Over Hip Extension

Band Bent Over Hip Extension is a glutes exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Bent Over Hip Extension

  1. 01Anchor a resistance band to a low point and loop the other end around one ankle.
  2. 02Hinge at the hips to lean the torso forward, supporting the hands on a wall or bench.
  3. 03Kick the banded leg straight back behind the body until the glute is fully contracted.
  4. 04Pause at the peak of the extension without arching the lumbar spine.
  5. 05Return the foot to the starting position under control against the band tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Bent Over Hip Extension

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a soft bend in the standing knee to ensure the gluteus medius stabilizes the pelvis throughout the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Band Bent Over Hip Extension questions

What muscles does Band Bent Over Hip Extension work?

Band Bent Over Hip Extension is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Band Bent Over Hip Extension correctly?

Anchor a resistance band to a low point and loop the other end around one ankle. Hinge at the hips to lean the torso forward, supporting the hands on a wall or bench. Kick the banded leg straight back behind the body until the glute is fully contracted. Pause at the peak of the extension without arching the lumbar spine. Return the foot to the starting position under control against the band tension.

What is the A90 coach tip for Band Bent Over Hip Extension?

Maintain a soft bend in the standing knee to ensure the gluteus medius stabilizes the pelvis throughout the extension.

Is Band Bent Over Hip Extension suitable for beginners?

Band Bent Over Hip Extension is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Bent Over Hip Extension?

Band Bent Over Hip Extension uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band bent over hip extension into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime