A band exercise that isolates the glutes through hip extension.
- +Targets glutes with low joint stress
- +Easy to control the movement
- –Limited resistance for advanced training
- –Easy to use lower back momentum
This exercise targets:
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Loop a resistance band around your ankles or anchor it low behind you
- Stand tall and hold a wall or sturdy support for balance
- Keep a slight bend in your standing leg and brace your core
- Shift your weight into the standing leg without twisting your hips
- Slowly kick the working leg straight back against the band
- Squeeze the glute at the top without arching your lower back
- Return with control and repeat, then switch legs
- Keep the movement small and controlled, not fast or swinging
