Hip Extension with Bands

Execution

1. Stand on your planted leg with a soft knee bend, chest and head up, core lightly braced.
2. Exhale and drive the banded leg back until the hip is fully extended with the lower back still flat, keeping that knee straight.
3. Squeeze the glute hard at the furthest point, holding for a short beat.
4. Inhale and bring the leg back to start under control, not letting the band yank it back.
5. Finish all reps on one side, then switch the planted and working leg — each side counts as its own set.

Quick cues

• Keep the working knee straight the whole rep.
• Squeeze the glute, don't arch the back.
• Kick back slow, return even slower.
• Keep the torso still, don't sway with it.
• Match the reps on both sides before switching.

Common faults

• Fault: Arching the lower back to kick the leg further

  Fix: Shorten the kickback range to where the back can stay flat and brace the core before kicking.

• Fault: The torso twisting or leaning along with the kicking leg

  Fix: Hold the post firmly and focus on keeping the hips square to the anchor point through the whole rep.

• Fault: Letting the band snap the leg back instead of returning it under control

  Fix: Count a slow 2 seconds on the return and never let the band pull the leg on its own.

• Fault: Bending the working knee, turning it into a side swing instead of a hip extension

  Fix: Drill it slowly in front of a mirror, locking the knee straight and moving only at the hip.