Exercise guide
Bodyweight Standing Hip Extension
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Waist
This isolation exercise targets the gluteus maximus and hamstrings to improve hip extension strength and posterior chain stability. It is an effective way to activate the glutes without putting significant stress on the lower back or knees.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall or sturdy surface with your feet hip-width apart.
- Place your hands on the wall at shoulder height for balance and support.
- Shift your weight onto your standing leg, keeping a very slight bend in the knee.
- Engage your core and maintain a neutral spine with your chest up.
How to do it
- Exhale as you slowly extend your working leg straight back behind you by squeezing your glute.
- Lift the leg only as far as you can without arching your lower back or leaning your torso forward.
- Pause for one second at the peak of the contraction to maximize glute engagement.
- Inhale as you slowly lower the leg back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your hips square to the wall; do not let the pelvis rotate or tilt.
- Avoid arching your lower back as the leg moves backward; keep the movement at the hip joint.
- Keep the moving leg straight or with a very slight, fixed knee bend.
- Maintain a tight core throughout the entire range of motion to stabilize the spine.
Pro tips
- Focus on 'pushing your heel toward the wall behind you' rather than just lifting your foot up to better engage the glutes.
- Turn your toes slightly outward on the working leg to increase gluteus maximus fiber recruitment.
Make it harder
- Perform the movement without the wall for support to significantly challenge your balance and core stability.
- Add a 3-second isometric hold at the top of each repetition to increase time under tension.
Frequently asked
- What muscles does the bodyweight standing hip extension work?
- The bodyweight standing hip extension primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight standing hip extension?
- The bodyweight standing hip extension requires no equipment — just your body weight.
- Is the bodyweight standing hip extension good for beginners?
- Yes. The bodyweight standing hip extension is a beginner-friendly movement and a strong foundation to build on.
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