Band Bent-Over Hip Extension

Step 1: Secure a resistance band to a stable rack or object at floor level and attach the other end to one ankle.

Step 2: Stand with feet shoulder-width apart, facing the rack. Step back enough to create tension in the band.

Step 3: Stabilize yourself by reaching out and holding onto the rack with both hands.

Step 4: Bend slightly at the knees and hinge from your hips to lean forward, maintaining a straight back.

Step 5: Keeping your supporting leg slightly bent, extend the banded leg straight back without arching your lower back. Focus on using your glutes and hamstrings to perform the movement.

Step 6: Squeeze your glute at the top of the movement and then slowly lower the leg back to the starting position while still keeping tension on the band.

Step 7: Perform the desired number of reps on one leg before switching to the other leg.

Note: Keep the movements controlled, and avoid jerky motions. Ensure that your core is engaged and your back remains straight throughout the exercise to avoid lower back strain.

---