Long-Lever Standing Hip Extension
Strengthen your glutes and improve balance with the Long-Lever Standing Hip Extension. Targets your booty and core!
The Long-Lever Standing Hip Extension mainly works the glutes & hips and core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Long-Lever Standing Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Long-Lever Standing Hip Extension Variations and Alternatives
How to do the Long-Lever Standing Hip Extension
Long Lever Standing Hip Extension
Positioning
Stand with your feet hip-width apart.
Shift your weight onto your right leg, keeping a slight bend in the knee.
Keep your left leg straight and extend it behind you while maintaining balance.
Engage your core muscles for stability and ensure your back is straight.
Movement
Raise your arms overhead for balance, keeping them straight.
Slowly lift your left leg straight back, squeezing your glutes at the top of the movement.
Hold the position briefly at the peak of the extension.
Lower your left leg back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions, then switch to the right leg.
Tips
Keep your hips level and avoid leaning forward or backward.
Focus on engaging your core throughout the exercise to maintain stability.
Perform the exercise slowly to ensure proper form and control.
Long-Lever Standing Hip Extension FAQs
What muscles does the Long-Lever Standing Hip Extension work?
The Long-Lever Standing Hip Extension mainly works the glutes & hips and core, with help from the hip abductors (outer thighs). The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Long-Lever Standing Hip Extension?
None. The Long-Lever Standing Hip Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Long-Lever Standing Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Long-Lever Standing Hip Extension variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Extension, Forefoot Screw One-Legged Stand, Hip Extension and Hip Extension Stretch.
Training calculators
Work out the numbers behind your training before your next session.