Hip Extension with Bands

How to perform

1. 01Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. 02Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. 03Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. 04Return the leg to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.