How to do a Mini Loop Band Standing Hip Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 275,701
- Popularity Rank
- 461st
- Difficulty
- Beginner
- Glutes Strength
- 86 mSCORE 37th
- Equipment Required
Workouts with Mini Loop Band Standing Hip Extension
Target muscles worked
Instructions for Proper Form
Mini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
- Stand upright with your feet hip width apart and a band wrapped around both ankles.
- Kick your extended right leg behind you while keeping your feet hip width apart.
- Control the band back to the starting position and repeat with the opposite side.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Sets & Reps Calculator
Average Mini Loop Band Standing Hip Extension standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Mini Loop Band Standing Hip Extension
1. Single Leg Kickback
86.2 mSCORESWAPPED 344 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
2. Cable Hip Extension
89.9 mSCORESWAPPED 335 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
3. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 294 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
4. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 237 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
5. Hip Thrust
97 mSCORESWAPPED 224 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.