Extension hip dynaband

Extension hip with dynaband is an isolation exercise where you extend your leg backwards against the resistance of an elastic band around your leg. The exercise can be performed standing or on hands and knees and specifically trains the glutes and hamstrings. It is an effective exercise for developing posterior chain strength with minimal stress on the lower back.

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Extension Hip Dynaband

Purpose of the exercise

Strength exercise for the glutes (gluteus maximus), hamstrings and lower back (erector spinae). Improves hip-extension strength, gluteal muscle activation and posterior chain strength. Also effective for prevention of low back pain by strengthening glutes, and for improving functional movements such as walking, climbing stairs and standing up.

Supplies

Resistance band/dynaband (running band)
Attachment point low to the ground (or around both legs)
Wall or support for balance (standing version)
Mat (variant on hands and knees)

Starting position

Standing variant:

Fix the strap low to a fixed point
Place the band around your ankle (working leg)
Stand facing the attachment point
Step backwards until there is tension on the tyre
Hold wall for balance
Stand on standing leg, slight knee bend
Working leg light for you
Tighten your core

Variant on hands and knees:

Place band around both thighs (above knees)
Get on your hands and knees
Keep your back neutral

Implementation

Standing variant:

Extend your working leg backwards
Keep your leg extended or slightly bent
Move against the resistance of the tyre
Lift until your leg is behind your body (15-30 degrees)
Tighten your buttock to the max
Keep your torso upright and stable
Hold briefly
Leave controlled back

Donkey kick variant (hands/knees):

Lift one leg behind you with bent knee
Push your foot towards the ceiling
Tighten your buttock
Keep your back neutral

Points of interest

✓ Tighten your buttock to the max during extension
✓ Keep your torso stable (no bending lower back)
✓ Move controlled in both directions
✓ Keep your pelvis stable and horizontal
✓ Exhale when stretching backwards
✗ Avoid hyperextension of lower back
✗ Do not lean forward with torso
✗ Don't lift too high (creates lower back compensation)
✗ Don't open your hips
✗ Don't use momentum

When this exercise?

This exercise is suitable for anyone who wants to develop gluteal muscle strength without straining lower back. Ideal as an activation exercise for glutes. Very effective in rehabilitation after lower back pain, hip pain or hamstring injuries (in consultation with physiotherapist). Perfect as warm-up for leg training. Also valuable for people with weak glutes due to a lot of sitting. Suitable as a daily activation exercise. Can be performed several times a day. Start with light resistance.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.