Glutes
Standing Hip Extension
Stand tall with feet hip-width apart, hands on hips or a stable support for balance. Shift weight slightly to one leg, keeping a soft bend in the knee.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Hamstrings
Secondary muscles
- Erector spinae
- Rectus abdominis
- Obliques
Target muscles
- glutes
- hips
- legs
How to perform
- 1
Stand tall with feet hip-width apart, hands on hips or a stable support for balance.
- 2
Shift weight slightly to one leg, keeping a soft bend in the knee.
- 3
Keeping your core braced and back straight, slowly extend the other leg straight backward.
- 4
Squeeze your glute at the top of the movement, lifting the leg only as high as you can without arching your lower back.
- 5
Slowly return the leg to the starting position with control.
- 6
Complete repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
