Legs · Resistance Band
Band Bent Over Hip Extension
How to do the band bent over hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Loop a resistance band around one ankle anchored low in front, then hinge forward at the hips with a flat back, supporting yourself with your hands. Keeping your leg straight, drive it back and up behind you against the band by squeezing your glute, pause, then lower slowly. Finish the set, then switch legs.
- 1The glute and hamstring driving the leg back and up
- 2Your back flat and core braced in the hinged position
- 3A squeeze at the top before lowering with control
Common mistakes
- Rounding your lower back in the hinge
- Swinging the leg up with momentum
- Rotating your hips open to cheat the range
Muscles worked
The band bent over hip extension mainly works the glutes and hamstrings, with the lower back and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- ObliquesMinor
Kovo programs the band bent over hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.