Step by step instructions, muscle activation and variants for the Long Lever Standing Hip Extension.
The long lever standing hip extension targets the glutes by extending one straight leg behind the body while standing, maximizing the moment arm and glute activation compared to a bent-knee variation. Keeping the working leg fully extended throughout the movement increases the challenge on the glutes and hamstrings.
Common mistakes content is coming soon.
The Long Lever 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.