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

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.

1. Best match

   

   1. 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
2. Play demonstration

   2. 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
3. Play demonstration

   3. Swimmer Kicks V. 2

   70% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on a mat with your arms extended overhead.
   2. Engage your core and lift your chest and legs off the ground simultaneously.
   3. Kick your legs up and down in a fluttering motion, as if you were swimming.
   4. Continue kicking for the desired number of repetitions.
   5. Lower your chest and legs back down to the starting position.

   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: lying face down, not standing
4. 

   4. Single Leg Glute Bridge

   62% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lay on the floor with your feet flat and knees bent.
   2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
   3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
   4. Extend as far as possible, pause and then return 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: bodyweight only, not a band
   • Body position: lying on your back, not standing
5. Play demonstration

   5. Glute Bridge March

   60% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
   4. Lower your foot back to the ground and repeat the movement with the other leg.
   5. Continue alternating legs in a marching motion while maintaining the bridge position.
   6. Repeat for the desired number of repetitions.

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

   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
6. Play demonstration

   6. Reverse Hyper On Flat Bench

   60% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs 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: bodyweight only, not a band
   • Body position: lying face down, not standing
7. Play demonstration

   7. Glute Bridge Two Legs On Bench

   58% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Band Bent-over Hip Extension
8. Play demonstration

   8. Rear Decline Bridge

   58% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. 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: bodyweight only, not a band
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Single Leg Bridge With Outstretched Leg

   57% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Extend one leg straight out in front of you.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

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

   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
10. Play demonstration

    10. Bench Hip Extension

    56% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat 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
    • Balance: easier to stay steady on than the Band Bent-over Hip Extension