10 Best Hip Extension With Bands Alternatives for Glute Strength

The Hip Extension With Bands is done standing with a band. Ranked closest by our scoring: the Band Bent-over Hip Extension, 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: Hip Extension With Bands

Hip Extension With Bands
Primary muscle
Glutes
Equipment
Band
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings

How to perform Hip Extension With Bands
  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.
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Ranked Hip Extension With Bands Alternatives

10 substitutes, ranked by how closely each one matches the Hip Extension With Bands 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
    Band Bent-over Hip ExtensionPlay demonstration

    1. Band Bent-over Hip Extension

    90% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: glutes, the same as the Hip Extension With Bands
    • Equipment: a band, the same as the Hip Extension With Bands
    • Body position: standing, the same as the Hip Extension With Bands
  2. Band Pull ThroughPlay demonstration

    Progression

    2. Band Pull Through

    81% 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 Hip Extension With Bands
    • Equipment: a band, the same as the Hip Extension With Bands
    • Body position: standing, the same as the Hip Extension With Bands
    • Balance: easier to stay steady on than the Hip Extension With Bands
  3. Cable Standing Hip ExtensionPlay demonstration

    3. Cable Standing Hip Extension

    80% 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 Hip Extension With Bands
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Hip Extension With Bands
  4. One-legged Cable Kickback

    4. One-legged Cable Kickback

    80% 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 Hip Extension With Bands
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Hip Extension With Bands
  5. Hip Lift With Band

    5. Hip Lift With Band

    76% match
    • Glutes
    • Band
    • Beginner
    • Compound

    Pick this when you want to work the glutes with less balance to manage.

    How to perform this exercise
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

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

    Why this matches
    • Primary muscle: glutes, the same as the Hip Extension With Bands
    • Equipment: a band, the same as the Hip Extension With Bands
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Hip Extension With Bands
  6. Leg Lift

    6. Leg Lift

    75% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not standing
  7. Resistance Band Hip Thrusts On KneesPlay demonstration

    7. Resistance Band Hip Thrusts On Knees

    75% 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 Hip Extension With Bands
    • Equipment: a band, the same as the Hip Extension With Bands
    • Body position: kneeling, not standing
  8. Band Hip LiftPlay demonstration

    Progression

    8. Band Hip Lift

    73% 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 Hip Extension With Bands
    • Equipment: a band, the same as the Hip Extension With Bands
    • Body position: lying on your back, not standing
  9. Kettlebell SwingPlay demonstration

    9. Kettlebell Swing

    73% 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 Hip Extension With Bands
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Hip Extension With Bands
  10. Single Leg Glute Bridge

    10. Single Leg Glute Bridge

    72% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing

Hip Extension With Bands FAQ

What muscles does Hip Extension With Bands work?

Hip Extension With Bands primarily targets the gluteus maximus and secondarily loads the hamstrings and gluteus medius for stabilization. Cue a full hip extension and a hard glute squeeze at the top to emphasize posterior-chain torque and reduce lumbar contribution.

What is the best bodyweight alternative to Hip Extension With Bands?

The single-leg glute bridge is the best bodyweight alternative because it isolates the glute while increasing load per side. Press through your heel, drive the knee toward the ceiling, and hold 1–2 seconds at full extension to maximize gluteus maximus activation.

Can I build muscle without doing Hip Extension With Bands?

Yes. You can build glute mass with progressive overload through hip thrusts, loaded RDLs, and heavy glute bridges that increase hip extension torque. Focus on increasing external load, improving range of motion, and consistently cueing a peak glute contraction to drive hypertrophy.

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