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Banded Leg Pushdown Lift for Under Glutes Area

Targets the gluteus maximus, hamstrings with a controlled extension pattern; builds strength, control and mind-muscle connection.

Glutes & HipsIntermediateToningExtension

At a glance

Muscles workedPrimary: Gluteus maximus, Hamstrings. Secondary: Core
Muscle groupGlutes & Hips
DifficultyIntermediate
TypeToning · Extension
Sets & reps3 sets × 12-15 each side
Estimated calories burned~4 kcal

How to do it

  1. Set the band so it resists the leg and hold something for balance.
  2. Press the leg down and back against the band.
  3. Lift the leg up in a controlled way to the start.
  4. Repeat then switch legs.

Equipment

Coaching tips

Benefits

Targets the gluteus maximus, hamstrings with a controlled extension pattern; builds strength, control and mind-muscle connection.

Common mistakes

Using momentum or arching the lower back instead of squeezing the target muscle.

Make it harder

Add load or hold at the top.

Make it easier

Reduce the range of motion, load, or reps and go slower.

Breathing

Exhale on the effort, inhale on the return.

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More glutes & hips exercises

Glute Back Hyperextension with Resistance Band

Beginner · 4 sets × 12-15 reps

Single Leg Smith Machine Straight Leg Kickback

Intermediate · 3 sets × 10-12 each side

standard bodyweight bridge

Beginner · 3 sets × 10-12 reps

Single Leg Pulley Hip Thrust with Hamstring Stretch

Intermediate · 3 sets × 8-12 each side

Lying Hip Opener Stretch P2

Beginner · 3 sets × 10 seconds

Foot Banded Side Steps

Beginner · 4 sets × 12-15 each direction

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.