Hip Extension with Bands

What it is

This movement primarily targets your gluteal muscles, with secondary engagement of your hamstrings. You'll extend one leg backward against the resistance of a band. This compound exercise helps build strength and stability in your posterior chain.

Technique tips

• Keep your core engaged and body stable throughout the movement.
• Ensure your knee remains straight when extending the leg back.
• Actively squeeze your glute muscle at the peak of the extension.
• Control the leg's return to the starting position; do not let it snap back.
• Breathe out as you push your leg back against the band's resistance.
• Use a stable support for balance, especially when using heavier bands.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.