Attach a resistance band to a stable structure, like a rack or pole, at ankle height.
Step into the loop of the band with one ankle and move forward to create tension in the band. Make sure you’re far enough away so that the band is slightly stretched even when your foot is directly under your hips.
Stand facing the structure with your feet shoulder-width apart. Hold onto the structure for support with both hands.
Keep your core engaged and your back straight throughout the movement.
Shift your weight slightly to your standing leg.
Slowly extend the leg with the band straight back, keeping your knee straight.
Move your leg back as far as possible without compromising your posture or causing your lower back to arch.
Hold the extension for a brief moment, then return your leg to the starting position in a controlled manner.
Perform the desired number of repetitions and sets for one leg before switching to the other leg.
Be sure to maintain control of the movement, focusing on using your glutes to perform the hip extension. Avoid using momentum, and do not let the band snap your leg back to the starting position.
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