Hip Extension with Bands

Muscles worked

The prime mover is the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.

Because more than one joint is moving, the work does not stay in one place: the hamstrings assist hip extension and slow the knee down.

Every exercise for:GlutesHamstrings

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.

Every exercise using:Band

These train the glutes too, using equipment this one does not:

• Kneeling Jump Squatbarbell
• Leg Liftbody only
• One Legged Cable Kickbackcable
• Physioball Hip Bridgeexercise ball
• Piriformis-SMRfoam roll

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 24 glutes exercises in this database, 13 are listed at beginner level.