Standing Hip Extension – With Resistance Bands (Strong Glutes)

By: Dr. Marc Robinson, PT, DPT, Cert. MDT

Standing hip extension helps to strengthen an important muscle in the hips called the gluteus maximum which is one of the most important muscles in the body.

 In this video, I demonstrate how to perform standing hip extension with resistance bands to strengthen the glutes and keep you pain-free.

Step 1: Place the padded doorstop at the bottom of the door and pull one end of the resistance band through the loop on the doorstop.

Step 2: Fasten the ankle strap around the ankle. The Evercore ankle strap has thicker padding than most resistance band sets to prevent the strap from digging into the ankle.

Step 3: Attach the clip to the ankle strap as shown in the video.  The band can also be attached without looping to reduce tension.

Step 4: Face the door and step away from the door to create tension in the resistance band.

Step 5: Activate the abdominals and glutes before raising one leg slightly off the ground.

Step 6: Move the leg backward while keeping the torso upright and pelvis level. Return slowly to the starting position.

Common Mistakes:

1. Torso Leans Forward – Try to keep the trunk upright instead of leaning forward as the leg moves backward.
2. Pelvis Tilts Forward – The pelvis has a tendency to tilt forward which is known as an anterior pelvic tilt. Try to keep the pelvis level.
3. Moving Too Fast- The movement should be completely slow and controlled. Try not to use momentum to bring the leg out to the side.
4. Spine Over-arches or Bends Forward Too Much- The abdominals should be drawn in and the low back should maintain a neutral position.

Muscles Targeted

1. Gluteus Maximus
2. Gluteus Medius
3. Gluteus Minimus
4. Hip External Rotators
5. Core

Standing Hip Extension with Resistance Bands?

The gluteus maximus has numerous functions such as stabilizing the pelvis, supporting the lower back, and providing core stability.  A strong gluteus maximus will help you move without pain and improve your athletic performance.

Like the gluteus medius, the gluteus maximum  plays an important role in reducing knee pain and compression at the knee joint with activities.  If the resistance band is looped as shown in the video, then it provides major resistance with hip extension. The lighter bands (yellow) should be used until you can perform at least 12 reps with good form.

The Evercore resistance bands allow you to strengthen the hips effectively with the standing hip extension exercise. You can find the resistance bands on sale here.

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