Banded Standing Hip Extension

DESCRIPTION/INSTRUCTIONS:

  1. Tie a resistance band around the post of a squat rack or similar.

  2. Step one foot inside the loop so that the band is on your Achilles tendon

  3. With your leg straight, kick your heel back to stretch the band until you can’t move your leg back any further without bending your knee, then return to the start position.

  4. Repeat for the prescribed amount of reps, then repeat on the other leg.

HELPFUL CUES:

  1. Really focus on contracting your glute. This will help keep your leg straight.

COMMON MISTAKES:

  1. Bending the knee. This will let the hamstrings take over the exercise which is not the point.

  2. Leaning forward as you kick your leg back. This also takes tension away from the glute.

COMMON VARIATIONS:

  1. Ankle weight hip extension.