Hip Extension Standing

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The hip extension standing workout is a bodyweight exercise that primarily targets the glute muscles.

By standing upright and extending the hip joint, the bodyweight provides resistance to engage the glutes.

This workout specifically targets the gluteus maximus, the largest muscle in the glute group.

While other muscles such as the hamstrings and lower back may be involved, the focus remains on the glutes.

Stand upright with your feet hip-width apart.
Engage your core muscles by pulling your belly button towards your spine.
Shift your weight onto your right leg, keeping your knee slightly bent.
Slowly lift your left leg straight back, maintaining a straight line from your head to your heel.
Continue lifting your left leg until it is parallel to the floor, squeezing your glutes at the top.
Lower your left leg back down in a controlled manner, returning to the starting position.
Repeat the movement with your right leg, alternating between legs for the desired number of repetitions.

Stand tall with your feet hip-width apart, maintaining a strong and stable posture throughout the exercise. Engage your core by pulling your belly button in towards your spine, creating a solid foundation for the movement.
Shift your weight onto one leg while keeping a slight bend in your knee. This will help you maintain balance and stability as you perform the hip extension. Imagine a string pulling your leg straight back from the hip, activating your glutes and hamstrings.
As you extend your leg back, focus on squeezing your glutes at the top of the movement. This will ensure maximum activation of your glute muscles, helping you build strength and shape in that area. Visualize your glutes contracting and becoming firmer with each repetition.
Avoid arching your lower back or leaning forward during the exercise. Keep your torso upright and your spine in a neutral position. This will help you target the correct muscles and prevent any unnecessary strain on your lower back.
Control the movement as you bring your leg back to the starting position. Avoid swinging your leg or using momentum to complete the exercise. Slow and controlled movements will engage your muscles more effectively and yield better results.