Band Bent-over Hip Extension
Learn how to do the Band Bent-over Hip Extension with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Band Bent-over Hip Extension
Follow these steps to perform the Band Bent-over Hip Extension with correct form:
- 1Attach the band to a sturdy anchor point at ankle height.
- 2Stand facing away from the anchor point with your feet shoulder-width apart.
- 3Step back to create tension in the band, keeping your knees slightly bent.
- 4Hinge at the hips and lean forward, maintaining a neutral spine.
- 5Extend your right leg straight back, squeezing your glutes at the top.
- 6Lower your right leg back down and repeat with the left leg.
- 7Continue alternating legs for the desired number of repetitions.
Band Bent-over Hip Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Bent-over Hip Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Bent-over Hip Extension work?
The Band Bent-over Hip Extension primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band Bent-over Hip Extension?
The Band Bent-over Hip Extension requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Bent-over Hip Extension with proper form?
Start by Attach the band to a sturdy anchor point at ankle height. Stand facing away from the anchor point with your feet shoulder-width apart. Step back to create tension in the band, keeping your knees slightly bent. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Bent-over Hip Extension?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Band Bent-over Hip Extension?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Bent-over Hip Extension best for?
The Band Bent-over Hip Extension fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Band Bent-over Hip Extension in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS