Bodyweight Standing Hip Extension
Strengthen your glutes with this simple, equipment-free exercise! Improve hip extension and stability, perfect for all fitness levels.
The Bodyweight Standing Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Bodyweight Standing Hip Extension Variations and Alternatives
How to do the Bodyweight Standing Hip Extension
Stand facing a wall with your feet hip-width apart.
Place your hands against the wall at about chest height for balance.
Shift your weight slightly onto your left leg.
Keeping your right leg straight, contract your glutes and slowly lift your right leg behind you as far as you can without arching your back. Your toes should be pointing down, and your hips should remain facing forward without tilting.
Hold the position briefly at the top of the movement.
Slowly lower your leg back to the starting position.
Repeat the movement for the desired number of repetitions before switching legs.
Perform the same number of repetitions with your left leg.
Tips: Keep your core engaged throughout the exercise to maintain balance and stability. Perform the movement in a controlled manner, avoiding any jerky motions or swinging of the leg. Do not let your back arch as you lift your leg; maintain a neutral spine to prevent strain on your lower back. Focus on using the glutes to lift your leg rather than the momentum.
Note: The exercise can be made more challenging by holding the leg up for longer durations or adding ankle weights.
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Bodyweight Standing Hip Extension FAQs
What muscles does the Bodyweight Standing Hip Extension work?
The Bodyweight Standing Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Standing Hip Extension?
None. The Bodyweight Standing Hip Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Standing Hip Extension variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Assisted Hyperextension, Band Standing Hip Extension and Hip Extension.
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