Exercise Library / Standing Hip Extension
Standing Hip Extension
The standing hip extension moves one leg straight back while you stand.
Strength TrainingWhat this exercise does
The standing hip extension moves one leg straight back while you stand. It strengthens the glutes, which are key for walking, standing up and stability.
At a glance
- Body part
- Butt / Hips
- Muscles worked
- Glutes
- Experience
- Beginner
- Equipment
- No Equipment
How to do it
- Stand behind a chair or counter holding it with both hands.
- Keep your standing knee slightly bent.
- Lift your right leg straight back, keeping the knee straight.
- Squeeze your glute at the top.
- Lower slowly. Do 8 to 10 reps, then switch legs.
Common mistakes
- Leaning forward or arching the back.
- Swinging the leg.
- Pointing the toes out.
Make it easier or harder
Make it easier
Lift only a short way and hold on with both hands.
Make it harder
Add an ankle weight, or a band around the ankles.
Keep it safe
Hold on and keep the movement small. You should feel your backside working, not your lower back.
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- Equipment
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