The Band Bent-Over Hip Extension exercise is a lower body exercise that targets the glutes and hamstrings. It involves using a resistance band for added resistance to help tone and strengthen the muscles in the back of the legs.
How to perform
To perform the Band Bent-Over Hip Extension exercise, follow these steps:1. Begin by attaching a resistance band to a sturdy anchor point at ankle height.
2. Stand facing away from the anchor point with both feet shoulder-width apart and the band securely attached to one ankle.
3. Hinge at the hips and lean forward, keeping your back straight and chest up. Your torso should be roughly parallel to the ground.
4. Engage your core and keep a slight bend in your supporting leg.
5. Keeping your knee straight, lift the banded leg up and back behind you, focusing on contracting your glutes and hamstrings.
6. Squeeze your glutes at the top of the movement before slowly lowering your leg back down.
7. Perform the desired number of repetitions on one side before switching to the other.
8. To increase the intensity of the exercise, you can use a heavier resistance band or increase the number of repetitions.
It is important to maintain proper form throughout the exercise to prevent injury and effectively target the intended muscle groups. Start with a lighter resistance band and gradually increase the resistance as you become stronger.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.