Banded Quadruped Hip Extension

strengthenhipintermediateactive

Content last reviewed: 2026-07-14

Banded Quadruped Hip Extension demonstration

How to do it

Secure a light resistance band behind you and loop it high around one thigh.
Set up on hands and knees with the working knee under the hip and enough band tension to pull the thigh backward.
Brace your trunk, then extend the working leg behind you against the band without arching your lower back.
Return the knee under the hip slowly, complete the repetitions and switch sides.

Form cues

Anchor the band to a stable object and inspect it for damage before starting.
Keep the pelvis square to the floor and finish the motion by squeezing the glute, not by arching the back.
Control the return so the band does not pull the knee forward abruptly.

Dosage

2 × 10 reps per side

Muscles worked

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: gluteus maximus, hamstrings, core stabilizers

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