Alternating Squat to Hip Extension
Squat, then extend! Strengthen legs & glutes while boosting balance. A simple move for a powerful lower body workout.
The Alternating Squat to Hip Extension is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Alternating Squat to Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Alternating Squat to Hip Extension Variations and Alternatives
How to do the Alternating Squat to Hip Extension
Squat and Alternating Hip Extension Instructions
Objective: This exercise targets the legs and glutes while improving balance and stability.
Equipment: No equipment is needed.
Positioning:
Stand with your feet shoulder-width apart and your toes pointing slightly outward.
Keep your chest up and your shoulders rolled back.
Engage your core by tightening your abdominal muscles.
Movement:
1. Lower your body into a squat by bending your knees and pushing your hips back as if sitting in a chair.
Ensure your knees remain behind your toes.
Go down until your thighs are at least parallel to the ground.
Hold the squat position for a moment.
From the squat position, gradually rise back to standing.
As you stand, lift one leg straight back behind you, keeping it straight and your toes pointed.
Hold this position briefly, then return that leg back to the ground.
Repeat the squat and alternate by lifting the other leg behind you.
Continue alternating legs with each repetition.
Repetitions: Aim for 10-15 repetitions on each leg to start, and gradually increase as you get stronger.
Tips:
Keep your movements slow and controlled to maintain balance.
If you struggle with balance, consider doing this exercise near a wall or stable surface for support.
Ensure proper form to prevent strain or injury; maintain a neutral spine throughout the exercise.
Alternating Squat to Hip Extension FAQs
What muscles does the Alternating Squat to Hip Extension work?
The Alternating Squat to Hip Extension mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Squat to Hip Extension?
None. The Alternating Squat to Hip Extension is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Squat to Hip Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Squat to Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Squat to Hip Extension variations and alternatives?
Similar exercises include the Alternating Reach Squat, Bodyweight Squat to Front-Leg Raise, Bodyweight Standing Hip Extension and Hip Extension.
Training calculators
Work out the numbers behind your training before your next session.