Standing Hip Extension
Strengthen your glutes and improve posture with standing hip extensions. A simple exercise you can do anywhere!
The Standing Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: cable machine or resistance bands.
Required Equipment
Standing Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Standing Hip Extension Variations and Alternatives
How to do the Standing Hip Extension
Standing Hip Extension
A sturdy pole or wall for balance (optional)
1. Starting Position:
Stand with your feet hip-width apart.
If using a resistance band or cable machine, secure it at ankle level on one leg.
You can place one hand on a sturdy pole or wall for balance if needed.
Body Alignment:
Keep your back straight and engage your core muscles.
Your shoulders should be relaxed and aligned over your hips.
Movement:
Shift your weight onto your supporting leg.
Slowly lift your other leg straight behind you. Keep your knee straight.
Focus on using your glutes and hamstrings to initiate the movement.
Lift your leg until it is parallel to the ground or as high as comfortable without compromising your posture.
Hold:
Hold this position for a moment while squeezing your glute muscles.
Return:
Slowly lower your leg back to the starting position.
Make sure to maintain control throughout the movement.
Repetitions:
Perform 10-15 repetitions on one leg before switching to the other leg.
Aim for 2-3 sets per leg.
Tips
Keep your movements slow and controlled to avoid strain.
Focus on maintaining your balance and posture throughout the exercise.
If you're using resistance, adjust the tension as needed based on your fitness level.
Standing Hip Extension FAQs
What muscles does the Standing Hip Extension work?
The 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 Standing Hip Extension?
Cable machine or resistance bands.
What workout day should the Standing Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Hip Extension variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Standing Hip Extension, Bodyweight Standing Hip Extension and Cable Hip Extension.
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