Single Leg Banded Pushdown with External Rotation
Targets the gluteus maximus, gluteus medius with a controlled extension pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Gluteus maximus, Gluteus medius. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Anchor or loop the band so there is resistance pushing the leg down.
- Stand on one leg and lift the working leg.
- Push the leg down and slightly back, rotating the leg out as you go.
- Return slowly and repeat.
Equipment
- Resistance band
Coaching tips
Benefits
Targets the gluteus maximus, gluteus medius 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.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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