Standing Hip Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The standing hip extension is a bodyweight exercise that primarily targets the glutes while also engaging the hamstrings as secondary muscles. It involves extending one leg backward while keeping the torso upright, which strengthens the hip extensors, improves balance, and enhances core stability. This movement supports everyday activities such as walking, climbing stairs, and maintaining proper posture. Additionally, regular practice can help reduce hip and lower-back discomfort, increase flexibility, and counteract stiffness from prolonged sitting. It can be easily modified to match different fitness levels, making it suitable for beginners and advanced exercisers alike.
How to Perform
Standing hip extensions focus on activating and building strength in the glutes while also engaging the hamstrings and core, which enhances everyday movements such as walking, stair climbing, and maintaining upright posture.
Performing this exercise regularly can help alleviate tension in the hips and lower back, boost flexibility, improve balance, and counteract stiffness caused by long periods of sitting.
The movement can be adapted to suit different fitness levels by adjusting range of motion, adding slow controlled repetitions, or incorporating light ankle weights to increase resistance, making it effective for both beginners and more advanced exercisers.
Maintaining proper form—keeping the torso stable, avoiding excessive arching of the lower back, and focusing on glute contraction—ensures maximum benefit and reduces the risk of strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your glutes at the top of the movement to fully activate the target muscles.
Keep your torso upright and avoid leaning forward to prevent lower-back strain.
Move slowly and controlled, avoiding momentum, to maintain constant tension on the glutes and hamstrings.
Engage your core throughout the exercise to improve stability and balance.
Avoid overextending the leg backward, which can stress the lower back instead of the glutes.
Perform equal repetitions on both legs to prevent strength imbalances.
Use a small range of motion initially if you are a beginner, gradually increasing as your flexibility and strength improve.
Incorporate slight pauses at the top of the movement to enhance muscle engagement and mind-muscle connection.
How Not to Perform
Do not arch or overextend your lower back when lifting the leg, as this shifts tension away from the glutes and can cause strain.
Avoid leaning your torso forward or sideways; your upper body should remain stable throughout the movement.
Do not use momentum or swing your leg quickly, which reduces muscle activation and can increase injury risk.
Avoid letting your core relax; a weak core engagement can compromise balance and proper form.
Do not lift the leg too high beyond a comfortable range, which can stress the hip joint and lower back.
Avoid locking your standing knee; a slightly bent knee keeps the movement safe and controlled.
Do not perform unequal repetitions on each leg, as this can create muscle imbalances over time.
Avoid rushing through sets; slow, controlled movements ensure proper glute and hamstring activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
