Exercise guide
Hip Extension with Bands
Banded Hip Extension is performed while facing a low anchor with the band attached to one ankle. The glutes move the working leg backward while the hamstrings assist and the support leg maintains balance.
Training context
Keeping Banded Hip Extension Controlled
The band provides increasing resistance as the leg moves farther from the anchor. The athlete should stand far enough away to create tension without allowing the band to pull the foot forward uncontrollably.
The leg only needs to travel behind the body until the hip reaches its controlled range. Additional movement should not come from arching the lower back.
Technique overview
Extend the hip without leaning forward
Face the anchor and hold a stable support. Keep the working knee comfortably straight and move the leg backward from the hip. Pause before the torso leans or the pelvis rotates, then guide the foot back slowly. Recreate the same distance from the anchor before switching legs.
Treat this as an overview and use a range, pace, and setup you can control.