Banded Prone Hip Extension
Builds open-chain hip-extension strength with scalable external resistance.
How to Do the Exercise
Setup
Lie on your stomach with the resistance band secured so it resists the working leg as the hip extends. Keep the pelvis supported.
How to perform it
Tighten the glute and lift the leg against the band through a controlled hip-extension range. Pause briefly, then return slowly against the resistance.
Dosage
3 sets, 10–12 repetitions each leg, Tempo 2-1-3, Rest 60–90 seconds
What to Focus On
Key cues
- Keep the pelvis down
- Squeeze the glute before lifting
- Use only the range you can control
- Control the band on the return
Why use it
Builds open-chain hip-extension strength with scalable external resistance.
When to use it
Useful when standard prone hip extension is controlled and a loading-focused progression is appropriate.
Common mistakes
- Using a band that causes low-back arching
- Rotating the pelvis
- Using momentum
- Letting the band pull the leg down quickly
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- The current band allows the full controlled range
- The pelvis stays stable
- Symptoms settle appropriately afterward
Scale back if
- The band changes pelvic or low-back control
- Range decreases substantially
- Pain remains meaningfully worse afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
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