Elastic hip extension is an exercise that involves hip extensors, especially the glutes. It can be used as a rehabilitation exercise for an injury, but also to tone the targeted region. It can be done anywhere with an elastic band.

Body Parts

  • Hips
  • Legs
  • Hamstrings
  • Gluteus maximus


  • Install the elastic band on the base of the chair leg.
  • Stand in front of the chair, trunk bent at 45 degrees.
  • Attach the elastic to the ankle and lift the leg slightly forward.
  • Keep the free leg upright and the knee slightly bent.
  • Put your hands on the device.
  • Keep your back straight.
  • Enter the belly and contract the abs.
  • Keep your head aligned with the trunk.
  • Point the toes up.


  • Extend the leg back as far as possible


Never bend your lower back. Always keep the abs contracted. Never lock your knee.