Hip - Extension

Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.

BeginnerHips Body weight

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Hip - Extension

Isolation

Hip Extension Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Isolation

Hip - Abduction

Hips · Body weight

Beginner

Isolation

Hip - Flexion

Hips · Body weight

Beginner

Isolation

Hip - Adduction

Hips · Body weight

Beginner

Description

This exercise involves a simple movement of the hip joint that works the muscles in your hips and lower back.

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How to do Hip - Extension

01
Setup
Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides with palms down.
02
Setup
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.
03
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.
04
Squeeze your glutes firmly at the top of the movement, keeping your core braced to prevent your lower back from arching excessively.
05
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.

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Questions

Is Hip - Extension good for beginners?

Hip - Extension is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hip - Extension?

You need Body weight to perform Hip - Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hip - Extension?

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.

What are common mistakes when doing Hip - Extension?

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.