Standing Hip Extension – Gluteus Musculature (Buttocks)

Author: Lora Packel, PhD, MS, PT, Julia McGlynn, SPT
Last Reviewed: October 7, 2016

Beginner

  1. Stand with your legs shoulder width apart and hold onto a table or chair in front of you for support.
  2. Perform an abdominal draw in to protect your back. Do this by pulling your umbilicus (belly button) in towards your back.
  3. Keep your knee straight and toes pointed, and kick your leg backward slowly
    1. Make sure you keep your upper body and back straight during the exercise.
  4. Return to the starting position.
  5. Repeat 10-15 times, 3 times in a row.
  6. Repeat with opposite leg.

 

Advanced

  1. Perform the same exercise as described above with a light cuff weight around your ankle. Start with ½ to 1 pound weight.
  2. You are ready to add weight when you can do three sets of 12 repetitions for two sessions without difficulty or you rate the difficulty of the exercise as a 1-2 on a scale of 0-10.

 

The following videos demonstrate hip extension without and with weights.

Standing Hip Extension

 

Hip Extension with Weight

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