Standing Hip Extension (bent knee) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bent Knee Hip Extension
How to: Standing Hip Extension (bent knee)
- Stand with your feet hip-width apart, keeping a slight bend in your knees.
- Bend one knee and lift that leg behind you, keeping your foot flexed.
- Engage your glutes as you lift your leg higher, aiming for a straight line from your head to your lifted foot.
- Lower back to the starting position and repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Leaning too far forward or backward during the movement.
- Not fully extending the hip at the top of the movement.
- Using momentum instead of controlled motion.
Modifications
- Perform the exercise while holding onto a wall or chair for balance.
- Reduce the range of motion if experiencing discomfort.
Tips
- Keep your core engaged throughout the movement.
- Ensure your back remains straight to avoid injury.
- Slowly return to the starting position for better muscle activation.
Standing Hip Extension (bent knee) Alternatives
Tags
glute
hip
strength
core
lower body
beginner