Under Glute Banded Pushdown
Targets the gluteus maximus, hamstrings with a controlled extension pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateToningExtension
At a glance
| Muscles worked | Primary: Gluteus maximus, Hamstrings. Secondary: Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Toning · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~4 kcal |
How to do it
- Loop the band so it resists the leg moving down.
- Hold something for balance with the core braced.
- Push the leg down and back against the band.
- Return slowly and repeat on both sides.
Equipment
- Resistance band
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.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 4 sets × 15 each sideGeneral 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.