Glutes · Band

Mini Loop Band Standing Hip Extension

Band around the ankles, kick one leg straight back.

Mini Loop Band Standing Hip Extension exercise demonstration
GlutesSecondary: HamstringsBand

How to do it

  1. Loop a mini band around both ankles and stand tall, holding support.
  2. Brace your core and keep a slight bend in the standing knee.
  3. Drive one leg straight back against the band, leading with the glute.
  4. Squeeze at full extension, then return slowly. Switch legs.

The one cue that matters

⚡

Keep your torso upright and lift from the glute, don't lean forward to swing the leg.

Muscles worked

The Mini Loop Band Standing Hip Extension is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.

FAQ

What muscles does the Mini Loop Band Standing Hip Extension work?

The Mini Loop Band Standing Hip Extension primarily works the Glutes with Hamstrings assisting.

What if I can't do many reps yet?

Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

Related exercises

Loop Band Side Step
Loop Band Side Step
Glutes · Band
›
Loop Band Hip Thrust
Loop Band Hip Thrust
Glutes · Band
›
Loop Band Glute Kickback
Loop Band Glute Kickback
Glutes · Band
›
Banded Glute Bridge with Alternating Leg Raise
Banded Glute Bridge with Alternating Leg Raise
Glutes · Band
›
Mini Loop Band Fire Hydrant
Mini Loop Band Fire Hydrant
Glutes · Band
›
All 64 glutes exercises →
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.