Resistance Band Standing Hip Extension
The Resistance Band Standing Hip Extension targets the Glutes (Gluteus Maximus) by pushing one straight leg back against a band anchored low on the door. The movement matches the main job of the Glutes, extending the hip, against smooth band resistance.
- Muscles Worked
- Glutes (Gluteus Maximus) · also Hamstrings, Lower Back
- Equipment
- Door anchor, 1 ankle strap
Set Up
- Anchor:
- Attach the band to the door anchor at the bottom of the door.
- Bands:
- Clip both ends of the band to one ankle strap.
- Body Position:
- Secure the ankle strap around the ankle of your working leg, with the ring at the front. Stand 3 to 4 feet from the door, facing it, with your feet side by side; place a chair beside you for balance if needed. Keep your back straight, head straight and stomach tight.
Movement
Keeping your working leg straight, push it back 10 to 12 inches while squeezing your Glutes. Return the leg to the starting position under control.
Points To Remember
- Push your working leg back from your heel.
Questions About The Standing Hip Extension
What muscles does the Resistance Band Standing Hip Extension work?
The Resistance Band Standing Hip Extension works the Glutes, mainly the Gluteus Maximus. The Hamstrings assist in moving the leg back, and the Lower Back works to keep you upright.
How far back should your leg go in a Standing Hip Extension?
In the Resistance Band Standing Hip Extension, push your straight leg back about 10 to 12 inches. Going much farther tends to arch the lower back instead of working the Glutes.