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Hip Extension with Bands

IntermediateStrengthTier T2

You stand facing a post with a band anchored low on it and fastened to your right ankle. You hold the post with both hands. You move your right leg straight back from the hip as far as you can, then return.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the band's anchor point with one ankle cuffed.
  1. A woman standing upright facing a fixed post, both hands holding it, a band running from the post to a cuff on her right ankle.

    Step 1 of 3

    Stand facing the post with the band anchored low on the post and cuffed to your right ankle. Hold the post with both hands, feet together, and keep your head and chest up.

  2. The same woman, her right leg now swung straight back behind her, the band stretched taut, her hands still on the post.

    Step 2 of 3

    Keeping your head and chest up, move your right leg straight back from the hip as far as you can, keeping your knee straight.

  3. A woman standing upright facing a fixed post, both hands holding it, a band running from the post to a cuff on her right ankle.

    Step 3 of 3

    Stand facing the post with the band anchored low on the post and cuffed to your right ankle. Hold the post with both hands, feet together, and keep your head and chest up.

Breathing

  • Breathe naturally throughout the backward leg swing and return.

Safety Information

Use a solid, secure post or column that will not tip, slide, or pull loose, and check that the band's anchor is fully secured before starting, since the setup depends on a stable anchor point for the band. Keep your head and chest up and your knee straight throughout the backward swing, rather than rounding forward or bending the knee to help move the leg further back. Stop if you feel pain in your hip, low back, standing knee, or ankle, or if you lose your balance while holding the column; use a lighter band or a shorter backward swing if you cannot keep your chest up and your hips facing forward. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.