Standing Hip Extension (bent knee)

Standing Hip Extension (bent knee)

The Standing Hip Extension (bent knee) is an effective exercise that targets the gluteus maximus, hamstrings, and lower back muscles. It is an excellent option for strengthening your posterior chain, improving hip stability, and enhancing overall lower body strength. To perform the Standing Hip Extension (bent knee), stand upright with your feet shoulder-width apart. Keep your hands on your hips to maintain balance and engage your core for stability. Begin the movement by shifting your weight onto one leg while bending the opposite knee slightly. Keeping your back straight and core engaged, slowly extend your bent leg back behind you. Focus on squeezing your glutes at the top of the movement to maximize muscle activation. Pause briefly before gradually lowering your leg back to the starting position. By incorporating the Standing Hip Extension (bent knee) into your workout routine, you'll not only develop stronger glutes and hamstrings but also enhance your hip mobility and stability. Remember to perform the exercise in a slow and controlled manner, focusing on proper form and engaging the targeted muscles for optimal results. As with any exercise, it's essential to listen to your body and start with lighter weights or modifications if you're a beginner. Gradually increase the intensity as your strength improves. Consult with a fitness professional to ensure this exercise is suitable for your specific goals and fitness level.


  • Stand with your feet shoulder-width apart and your hands resting on your hips.
  • Shift your weight onto one leg and slightly bend that knee.
  • Keeping your upper body stable, slowly lift your other leg straight back, squeezing your glutes as you do so.
  • Continue lifting your leg until it is parallel to the ground or until you feel a contraction in your glutes.
  • Pause for a moment at the top of the movement and then slowly lower your leg back down.
  • Repeat for the desired number of repetitions and then switch legs.

Tips & Tricks

  • Focus on engaging your glutes throughout the movement for maximum activation.
  • Keep your core tight and brace your abs to maintain stability throughout the exercise.
  • Gradually increase the resistance or weight as you become stronger to continue challenging your muscles.
  • Practice proper breathing technique, exhaling as you extend your hip and inhaling as you return to the starting position.
  • Avoid overarching your lower back by keeping your pelvis neutral and maintaining a slight bend in your standing leg.
  • Maintain control and stability by keeping your hips and shoulders aligned throughout the movement.
  • To increase intensity, perform the exercise on an unstable surface such as a balance board or foam mat.
  • Incorporate other glute strengthening exercises into your workout routine to target the muscles from different angles.
  • Ensure proper form by avoiding excessive swinging of the leg and focusing on controlled movements.
  • Listen to your body and adjust the range of motion based on your comfort level and any existing injuries or limitations.


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