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 Leg Lift, the Single Leg Glute Bridge and the Glute Bridge March.

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.

  1. Best match
    Leg Lift

    1. 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
  2. Single Leg Glute Bridge

    2. 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
  3. Glute Bridge MarchPlay demonstration

    3. Glute Bridge March

    69% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
  4. Reverse Hyper On Flat BenchPlay demonstration

    4. Reverse Hyper On Flat Bench

    69% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not standing
  5. Glute Bridge Two Legs On BenchPlay demonstration

    5. Glute Bridge Two Legs On Bench

    68% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Hip Extension With Bands
  6. Rear Decline BridgePlay demonstration

    6. Rear Decline Bridge

    67% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
  7. Single Leg Bridge With Outstretched LegPlay demonstration

    7. Single Leg Bridge With Outstretched Leg

    67% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    66% 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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Hip Extension With Bands
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    66% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    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 Hip Extension With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing
  10. Twist Hip LiftPlay demonstration

    10. Twist Hip Lift

    64% 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 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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