glutes · Bands · Beginner

Banded Hip Extension

A banded hip extension isolates the glute without any equipment beyond a loop band. Because the band gets harder as you extend, the top of the rep, where the glute is fully shortened, is where most of the tension lives.

Why it's in a glute program: High-rep, low-load isolation that fits home and bodyweight programs.

Woman performing the banded hip extension in a gym

Banded Hip Extension start position, illustrated

Banded Hip Extension midpoint, illustrated

Banded Hip Extension end position, illustrated

Banded Hip Extension start position — Start

How to do the banded hip extension

Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Facing the attachment point of the band, hold on to the column to stabilize yourself.
Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.

Form cues

Keep the hips square; no twisting to lift higher.
Pause for a beat at the top.
Control the band back down instead of letting it snap.

Muscles worked

Primary: glutes. Movement pattern: hip extension. Equipment: bands.

Programs that use the banded hip extension

In Glute Max this exercise appears in 8 of the coach-built programs, including Home Glute Overdrive — 5 Day, Home Peach Project — 3 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.