Standing Single-Leg Back Extension Pulse
The Standing Single-Leg Back Extension Pulse mainly works the glutes & hips and lower back, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Standing Single-Leg Back Extension Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Deep Core (transverse abdominis); Hamstrings
How to do the Standing Single-Leg Back Extension Pulse
Setup
Stand tall on a yoga mat with your feet hip-width apart. Shift your weight onto the supporting leg, keeping a slight, soft bend in the knee.
Hinge Movement
Hinge at your hips to tilt your torso forward while simultaneously lifting your free leg straight back behind you.
Keep your spine neutral and engage your core throughout the movement.
Extend both arms forward alongside your ears to create a long line from your fingertips to your heel.
The Pulse
Maintain the hinge position with your core tight.
Gently lift and lower your back leg in a small, controlled pulse motion, focusing on contracting the glute of the extended leg.
Keep your hips square to the floor rather than rotating them open.
Perform the desired number of pulses before switching to the other leg.
Standing Single-Leg Back Extension Pulse FAQs
What muscles does the Standing Single-Leg Back Extension Pulse work?
The Standing Single-Leg Back Extension Pulse mainly works the glutes & hips and lower back, with help from the core and hamstrings. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Standing Single-Leg Back Extension Pulse?
None. The Standing Single-Leg Back Extension Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Leg Back Extension Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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