About this exercise
A mobility drill that trains active hip extension by moving the leg backward through its full range of motion. Regular practice improves glute activation, reduces anterior pelvic tilt, and supports better posture.
Hip Extension
Step by step instructions, muscle activation and variants for the Hip Extension.
EasyGlutesHamstrings
How to Perform
- Stand tall with feet hip-width apart and a slight bend in your standing knee
- Brace your core and keep your spine neutral
- Slowly extend one leg straight back as far as your range of motion allows without arching your lower back
- Squeeze your glute briefly at the end range
- Return to the starting position with control and repeat on the other side
Muscle Activation
Primary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Hip Extension
The 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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