Band Bent-Over Hip Extension
The banded kickback leaning forward with the hands on a rack; from the bent-over position the leg can drive up to the line of the torso.
How to do it
Setup
Bent forward with the hands on a rack, the band from a low anchor looped around one ankle, standing leg soft.
Steps
- Drive the leg back and up until it lines up with the torso.
- Squeeze the glute at the top.
- Return the knee under the hip against the band; finish the leg, switch.
Common mistakes
Lifting the leg past the torso's line: the lower back takes over; stop level. Torso rising as the leg lifts: the bent-over angle stays fixed. Working hip rolling up as the leg rises: keep the pelvis level.
Breathing
Exhale on the sweep, inhale returning.
