How to do the Hip Extension with Bands

Steps

1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. Return the leg to the starting position.

Tracking it in OneRep

Add the hip extension with bands to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.