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Glutes · Beginner

Supported Standing Straight-Leg Hip Extension

Low-load standing hip-extension drill lifting one straight leg behind the body while support keeps the pelvis and trunk stable.

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Exercise overview

Training details

GlutesHamstrings

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall beside a stable support and hold it lightly with one hand.
  2. 02Shift onto one leg, soften the standing knee, and brace the trunk with the pelvis facing forward.
  3. 03Keeping the moving knee straight, squeeze the glute to lift that leg a short distance behind the body.
  4. 04Pause briefly without leaning forward, arching the lower back, or turning the toes outward.
  5. 05Lower the foot under control, complete the repetitions, and repeat with the other leg.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationOne leg kickback (with bench support)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBody Weight Donkey KickComparable substituteBand Standing Hip AbductionComparable substituteBanded Standing Kickback

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