This variation of the banded hip hinge teaches your body how to generate powerful hip extension from a half-kneeling position, with a forward-pulling band to enhance control and glute engagement. It’s an ideal prep for deadlifts, lunges, and hip-dominant training.
How to Do It:
- Secure a resistance band at hip height in front of you and loop it as close to your hip joint as possible.
- Get into a half-kneeling position, facing the anchor, with the band pulling gently from back to front.
- From here, hinge at the hips, shifting them backward while keeping a neutral spine—avoid rounding.
- You should feel a light tug from the band encouraging you to stay grounded and controlled.
- Squeeze your glute to return to upright, finishing the movement by extending the hip fully.
- Hold the glute squeeze for 5 seconds, then repeat.
- Focus on smooth, controlled reps with strong glute engagement throughout.
This drill helps train proper hip mechanics, build glute strength, and reduce compensation through the low back or quads.
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