Legs · Resistance Band
Band Standing Hip Extension
How to do the band standing hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Anchor a resistance band low in front of you and loop it around one ankle, standing tall and holding something for balance. Keeping your leg straight, drive it back behind you against the band by squeezing your glute, pause, then return slowly. Finish the set, then switch legs.
- 1The glute driving the leg back behind you
- 2Your standing leg steady and hips square
- 3A controlled return without letting the band snap you forward
Common mistakes
- Arching your lower back to swing the leg higher
- Twisting your torso to gain extra range
- Rushing the leg back instead of squeezing the glute
Muscles worked
The band standing hip extension mainly works the glutes, with the hamstrings, lower back, and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesMinor
Kovo programs the band standing 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.