A Complete Guide to Resistance Band Exercises

Standing Hip Extension

Exercise Information

Exercise Name:Standing Hip Extension
Resistance Band Type:A resistance loop band
Equipment Required:A secure low anchor point
Body Parts Exercised:Core, hips and gluteals

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar and create a loop. The resistance band should be in a low position.
  2. Stand upright facing toward the anchor point and move away from the anchor point to create some tension in the resistance band. Bend your support leg (the leg without the resistance band wrapped around it) slightly.
Exercise End Position
  1. Stand upright facing toward the anchor point with your leg extended (from the hip) as far backward as possible.
Exercise Start Position
Exercise End Position
Action
  1. Extend your leg (from the hip) as far backward as possible.
  2. As you extend your leg, maintain a slight bend in your support leg.
  3. Then allow your leg to slowly return to the start position and repeat.
  4. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or move further away from the anchor point to increase the difficulty
Technique Tips
  • Maintain a slight bend in your support leg.
  • Breathe out as you take your leg out and breathe in as you return to the start position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band or move closer or further from the resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Standing Hip Extension Demonstration Video