Hip Extension (Resistance Band)
How to do it
Anchor a resistance band securely low behind you and loop it around one ankle, then hold a stable support with a slight forward lean. Drive the working leg backward from the hip, squeeze the glute, then return under control without letting the band snap forward. Complete the set and repeat on the other side.
Setup
Anchor the band securely low behind you, attach it around one ankle, and stand facing a fixed support with both hips square. Step forward for light tension, soften the supporting knee, and keep your ribs stacked over your pelvis.
Where you should feel it
Primarily in the working-side glute with resistance increasing as the leg moves back, plus the supporting hip keeping you level. If the band shifts, pelvis turns, or lower back arches, reset the anchor or reduce tension.
When to use it
Use for portable unilateral glute activation or higher-repetition accessory work without a cable stack. It fits warm-ups, finishers, and controlled sets of roughly 12-25 reps per side.