Videos
Instructions
- Attach the resistance band securely around one foot and anchor the other end.
- Start on all fours with hands under shoulders and knees under hips.
- Extend the banded leg straight back until fully extended, keeping your core engaged.
- Pause briefly at the top of the movement.
- Slowly return to the starting position without touching the floor.
Technical Tips
- Keep your back flat and avoid arching during the movement.
- Engage your glutes throughout the motion for maximum activation.
- Do not overextend or swing the leg; use controlled motion.
Breathing Tips
- Inhale as you prepare and stabilize in the starting position.
- Exhale during the leg extension phase.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if experiencing hip joint pain or gluteal strain.
- Not recommended for individuals with knee instability or recent knee injuries.
- Consult a medical professional if you have lower back conditions.
The Banded Leg Extension is an effective lower-body exercise targeting the glutes using a resistance band for added tension. This bodyweight-based movement enhances muscular endurance, stability, and strength without the need for heavy equipment, making it ideal for home workouts or warm-ups. By extending one leg against elastic resistance, the gluteus maximus is isolated and activated, promoting better posture, improved athletic performance, and lower-body toning. The unilateral nature of the exercise also allows for correction of muscle imbalances and enhanced core stabilization. Suitable for beginners and adaptable to all fitness levels, this exercise is frequently used in strength training, fitness routines, and rehabilitation settings. With proper form, the Banded Leg Extension can significantly contribute to lower-body development and functional strength in a low-impact, joint-friendly way.
What muscles do banded leg extensions work?
Banded leg extensions primarily work the glutes, specifically the gluteus maximus, while also engaging the quadriceps and core stabilizers for balance and control.
Can I do banded leg extensions without a gym?
Yes, banded leg extensions require only a resistance band and can be effectively performed at home or anywhere with minimal space.
Are banded leg extensions good for building glutes?
Absolutely. Banded leg extensions are excellent for isolating and activating the glutes, making them a valuable addition to any glute-building workout routine.
How many reps of banded leg extensions should I do?
For general strength and toning, aim for 10–15 reps per leg for 2–3 sets. Adjust based on your fitness level and training goals.
Are banded leg extensions safe for beginners?
Yes, they are beginner-friendly and can be easily modified for different fitness levels by adjusting the band resistance and range of motion.