Hip - Extension
Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.
Description
This exercise involves a simple movement of the hip joint that works the muscles in your hips and lower back.
How to Do Hip - Extension
- 1Setup
Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides with palms down.
- 2Setup
Position your feet hip-width apart with your heels about 6-12 inches from your glutes, ensuring your lower back is in a neutral position.
- 3
Engage your glutes and press through your heels to lift your hips off the floor until your body forms a straight line from your knees through your hips to your shoulders.
- 4
Squeeze your glutes firmly at the top of the movement, keeping your core braced to prevent your lower back from arching excessively.
- 5
Slowly and with control, lower your hips back down to the starting position, maintaining tension in your glutes throughout the eccentric phase.
Tips
- Focus on glute activation: Before initiating the lift, consciously squeeze your glutes to ensure they are the primary movers, not your hamstrings or lower back.
- Maintain a neutral spine: Avoid excessive arching of your lower back at the top by keeping your core tight and your rib cage slightly pulled down towards your hips.
- Control the eccentric phase: Slowly lower your hips back down, resisting gravity to maximize muscle engagement and improve overall control.
- Vary foot position: Experiment with slightly closer or further foot placement to feel different emphasis on your glutes or hamstrings, finding what works best for you.
Common Mistakes
- ×Hyperextending the lower back: To fix this, stop the upward movement when your body forms a straight line from your knees to your shoulders, preventing your lower back from arching excessively.
- ×Using momentum to lift the hips: To fix this, perform the movement slowly and with control, focusing on a deliberate glute contraction rather than a quick jerk.
- ×Feet placed too far or too close: Adjust your foot placement so your shins are roughly vertical at the top of the movement to optimize glute and hamstring engagement.
Variations
Hip Extension Stretch
Gently stretch your hip extensors (glutes and hamstrings) with this effective bodyweight movement. Improve flexibility and alleviate hip stiffness.
Hip - Abduction
Strengthen your hip abductors with bodyweight hip abduction. Improve hip stability, mobility, and reduce injury risk. Perform controlled leg lifts.
Hip - Flexion
Improve hip mobility and flexibility with this bodyweight hip flexion exercise. Safely increase the range of motion in your hip joint for better movement.
Hip - Adduction
Improve hip flexibility and target inner thigh muscles with this bodyweight hip adduction stretch.
Related Exercises
Assisted One Leg Extension
Enhance hamstring and glute flexibility with this supine stretch. Gently pull one straight leg towards your chest for a deep, effective stretch.
Standing Outer Hip Stretch
Gently stretch your outer hips, glutes, and IT band with this standing exercise. Improve hip mobility and relieve tension with a simple cross-leg stretch.
Standing Rotational Hip Stretch
Relieve hip tension and improve flexibility with the Standing Rotational Hip Stretch. This gentle movement enhances hip mobility and reduces stiffness.
Standing Bent Knee Hip Adductor Stretch
Stretch your inner thighs with the Standing Bent Knee Hip Adductor Stretch. Improve hip mobility and flexibility for better movement and reduced tightness.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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