Resistance Band Single Leg Hip Extensions To Firm Your Glutes

Resistance Band Single Leg Hip Extensions definitely are a quality physical exercise to workout your Glutes. You might certainly think it’s not very easy to workout your Glutes at your home. Luckily, for this easy to execute isolation push exercise, you will only need a resistance band and door anchor. This can be a great substitute for reverse hyperextensions at home.

Resistance Band Single Leg Hip Extensions Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Hamstrings
  • Equipment: Resistance Band and Door Anchor
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Resistance Band Single Leg Hip Extensions Procedure

  • Connect each end of the resistance bands to each of your ankles and secure the center of the band to a door anchor around the lower end of the door.
  • Next, while facing toward the anchor, step back until the bands are tight.
  • After that while continuing to face the door move away until the band is tight while remaining close enough to the wall to brace yourself with your hands.
  • Your goal is to be close enough you can lean on the wall or door for brace yourself with your hands. If you can’t get the band tight enough and still touch the wall, try wrapping the band around your other leg until it is tight.
  • With your leg extended point your foot towards the bottom of the door.
  • Now while only moving at your hip push you leg behind you by contracting your glutes.
  • Finally, flex your glutes at the top, then slowly return your leg back to pointing the wall.
  • Repeat your hip extensions for 8-12 reps then switch legs.

Woman Performing resistance band single leg hip extensions with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Gluteus Maximus


  • Hamstrings

Dynamic Stabilizers

  • None


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Obliques
  • Quadratus Lumborum

Antagonist Stabilizers

  • None
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band single leg hip extensions.

Tips for Better Results and Proper From

If you want to have the optimum outcomes, adhere to these easy tips. Also, if you desire to reduce the likelihood of injuries, abide by these tips.

  • Perform The Appropriate Amount Of Sets With Rest. Your goal at first might be to do 3 sets to near fatigue. However, you can increase to 5 sets. If your muscles aren’t tired at the end of 3 – 5, something should change. Initally, you can increase the resistance to make each rep tougher. Second, you can cut down on the rest time in between your sets.
  • Focus On Inhaling And Exhaling. With this and most workouts inhaling and exhaling is very important. You should be exhaling out during the target muscle contraction and inhaling when the primary muscles are expanding.
  • Slow Every Repetition Down For Improved Muscle Hypertrophy. When you increase the time under tension you are engaging your muscles longer and they will respond by increasing toned muscles. You can achieve this without raising the resistance by slowing down you reps about 4 – 6 seconds constriction and pause then 4 – 6 seconds extending.

Frequent Mistakes You Want to Be Sure To Avoid

You need to refrain from these regular mistakes to manage solid form and reaching your goals. Additionally

  • Avoid Cheating. Most of the time, cheating is utilizing momentum as a substitute for the strength of your primary muscle tissue. Sometimes, a bit cheating on your final rep can be fine to overload your muscle, but not for more than a handful of reps.
  • Avoid Using Too Little or Too Much Tension. Not enough, and you will not be sufficiently employing your agonist (target) muscle, excess, and you’ll likely need to cheat. Be sure you can complete between 8-12 reps with correct technique.

Recap Of Resistance Band Single Leg Hip Extensions

You should at this moment have the ability to perform resistance band single leg hip extensions beautifully. Your following step is to carry out resistance band single leg hip extensions as a part of a consistent muscle building regime.

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