Standing Hip Extension-Women:Men:Seniors:Beginners

In the first place why we need to do Hip Extension Exercise? In our daily life we do more of the movements that involve hip-flexion muscles than the hip-extension. Look at the people around you (including you), we all usually sit for long hours and hardly make enough hip extension moves in our everyday lives. Sitting for long hours keeps our hips perpetually flexed. This leads to weaker glutes and hamstrings. These two are the prime movers that support us in the activities such as walking, standing up, and stair stepping.

Hip extension exercises are great ways to work on your glute & hamstring muscles, tone up and make them stronger.

In this article, you will find how to do Standing Hip Extension Exercise correctly using correct form & proper technique with tips & VIDEO.

This exercise makes an important part of any lower body workout strengthening routine – whether seniors, beginners (men or women) Do this exercise to tone up & make your buttock muscles stronger, which will help you in walking forward & climbing stairs.

How To Do Standing Hip Extension Exercise Correctly – Step-By-Step Instructions

(i) Stand with your legs shoulder width apart. Hold onto a chair, table, counter, or any other sturdy object in front of you for support & balance.

(ii) Tighten your core by pulling your belly button in towards your back.

(iii) Keeping your knee straight & toes pointed, extend one of your legs backward slowly.

(iv) Return the leg back to the start position. Repeat 10-15 times. Now repeat with the opposite leg for same number of times. This completes one set.

(vi) Do the desired number of sets.


Inhale during the leg-extending phase, and exhale during the leg-lowering phase.


During the exercise:

(i) Keep your upper body upright & back straight.

(ii) Keep your knee straight and core engaged.

How To Make Standing Hip Extension Exercise More Challenging?

Wear a lightweight cuff weight around your ankle. Start with ½ to one-pound weight, and increase as your muscles gain strength.

Watch this video to learn how to do Standing Hip Extension Properly:

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