Step by step instructions, muscle activation and variants for the Standing Hip Extension to Leg Lift.
A single-leg bodyweight exercise that combines a rear hip extension with an upward leg lift to target the glutes and hamstrings while challenging balance and core stability. It is performed standing on one leg and does not require any equipment.
The Standing Hip Extension to Leg Lift 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.
