10 Best Band Bent-over Hip Extension Alternatives for Home Workouts

The Band Bent-over Hip Extension is done standing with a band. Ranked closest by our scoring: the Hip Extension With Bands, the Cable Standing Hip Extension and the One-legged Cable Kickback. Two harder versions, the Band Pull Through and the Band Hip Lift, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Bent-over Hip Extension

Band Bent-over Hip ExtensionPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Lower Back

How to perform Band Bent-over Hip Extension
  1. Attach the band to a sturdy anchor point at ankle height.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step back to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Extend your right leg straight back, squeezing your glutes at the top.
  6. Lower your right leg back down and repeat with the left leg.
  7. Continue alternating legs for the desired number of repetitions.
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Ranked Band Bent-over Hip Extension Alternatives

10 substitutes, ranked by how closely each one matches the Band Bent-over Hip Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Hip Extension With Bands

    1. Hip Extension With Bands

    90% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
    2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
    3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
    4. Return the leg to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a band, the same as the Band Bent-over Hip Extension
    • Body position: standing, the same as the Band Bent-over Hip Extension
  2. Cable Standing Hip ExtensionPlay demonstration

    2. Cable Standing Hip Extension

    90% match
    • Glutes
    • Cable
    • Beginner
    • Isolation

    A good swap when you have a cable machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Attach a cable to a low pulley and stand facing away from the machine.
    2. Place the cable around your ankle and stand with your feet shoulder-width apart.
    3. Keep your core engaged and your back straight throughout the exercise.
    4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat for the desired number of repetitions.
    7. Switch sides and repeat with the other leg.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Band Bent-over Hip Extension
  3. One-legged Cable Kickback

    3. One-legged Cable Kickback

    89% match
    • Glutes
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
    2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
    3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
    4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
    5. Repeat for the recommended amount of repetitions.
    6. Switch legs and repeat the movement for the other side.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Band Bent-over Hip Extension
  4. Resistance Band Hip Thrusts On KneesPlay demonstration

    4. Resistance Band Hip Thrusts On Knees

    83% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    The same equipment, done kneeling instead.

    How to perform this exercise
    1. Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
    2. Wrap the resistance band around your thighs, just above your knees.
    3. Place your hands on your hips or extend them out in front of you for balance.
    4. Engage your glutes and core muscles.
    5. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
    6. Hold the position for a moment, then slowly lower your knees back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a band, the same as the Band Bent-over Hip Extension
    • Body position: kneeling, not standing
  5. Band Pull ThroughPlay demonstration

    Progression

    5. Band Pull Through

    82% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a band, the same as the Band Bent-over Hip Extension
    • Body position: standing, the same as the Band Bent-over Hip Extension
    • Balance: easier to stay steady on than the Band Bent-over Hip Extension
  6. Leg Lift

    6. Leg Lift

    76% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
  7. Dumbbell Sumo Pull ThroughPlay demonstration

    7. Dumbbell Sumo Pull Through

    73% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
    2. Hold a dumbbell with both hands in front of your body, arms extended.
    3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
    4. Lower the dumbbell down between your legs, keeping your arms straight.
    5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
    6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Bent-over Hip Extension
  8. Twist Hip LiftPlay demonstration

    8. Twist Hip Lift

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
  9. Kettlebell SwingPlay demonstration

    9. Kettlebell Swing

    72% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Bent-over Hip Extension
  10. Band Hip LiftPlay demonstration

    Progression

    10. Band Hip Lift

    72% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Band Bent-over Hip Extension
    • Equipment: a band, the same as the Band Bent-over Hip Extension
    • Body position: lying on your back, not standing

How to Choose the Right Band Bent-over Hip Extension Substitute

Select a substitute based on equipment, desired loading, and movement pattern. If you need isolation and high glute activation with minimal spinal load, choose hip thrusts and cue a pelvic posterior tilt and maximal squeeze at the top. If you want a hip-hinge variation to train eccentric control, pick single-leg RDLs and keep a neutral spine while pushing hips back. For limited equipment, use glute bridges with tempo (3s eccentric) and drive through the heel to increase time under tension and glute activation.

Band Bent-over Hip Extension FAQ

What muscles does Band Bent-over Hip Extension work?

The exercise primarily targets the gluteus maximus through hip extension. It also recruits the hamstrings and lower erector spinae as synergists. You should feel the glutes contract at full extension, indicating proper posterior chain activation.

Can I build muscle without doing Band Bent-over Hip Extension?

Yes. Build glute muscle with other progressive overload drivers like hip thrusts, deadlifts, and weighted glute bridges. Focus on increasing load, reps, or time under tension while maintaining full hip extension and strong intentional glute contractions.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology