Hip Extension Stretch
Loosen tight hips & glutes! This simple stretch improves flexibility and reduces lower back pain. Hold, breathe, and feel the tension melt away.
The Hip Extension Stretch mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Hip Extension Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Hip Extension Stretch Variations and Alternatives
How to do the Hip Extension Stretch
Start in a push-up position with your hands placed directly beneath your shoulders and feet hip-width apart.
Keep your abdominal muscles engaged to maintain a straight line from your head to your heels.
Extend one leg straight back, keeping the foot flexed and your toes pointing down toward the floor. Press your heel back to feel a stretch through your hip, glute, and down the back of your leg.
Hold the stretch for 15-30 seconds while maintaining steady breathing.
Slowly bring your leg back to the starting position.
Repeat the stretch with the opposite leg.
Perform 1-3 sets on each side, as needed.
Remember to keep your movements controlled, and avoid bouncing or abrupt motions. Always perform stretches within your comfort level and range of motion, without forcing your body into painful positions.
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Hip Extension Stretch FAQs
What muscles does the Hip Extension Stretch work?
The Hip Extension Stretch mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip Extension Stretch?
None. The Hip Extension Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Extension Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Extension Stretch variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Extension, Crossed-Leg Hip Stretch, Hip Flexion Extension Stretch and Hip Extension.
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