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Bodyweight Standing Hip Extension

Step by step instructions, muscle activation and variants for the Bodyweight Standing Hip Extension.

EasyGlutes

About this exercise

The Bodyweight Standing Hip Extension is a simple glute isolation exercise performed while standing on one leg. By extending the free leg straight behind you against gravity, you target the gluteus maximus and hamstrings without any equipment. It is an excellent starting point for glute activation and can be made more challenging by adding ankle weights or a resistance band.

How to Perform

  • Stand upright near a wall or sturdy support for balance, feet hip-width apart
  • Shift your weight onto one leg and keep a slight bend in the standing knee
  • Keep your torso upright and brace your core
  • Slowly extend the free leg straight behind you, squeezing the glute at the top
  • Pause at maximum extension without arching your lower back
  • Lower the leg with control back to the starting position
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

About the Bodyweight Standing Hip Extension

The Bodyweight Standing Hip Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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