Hip - Extension
Expert Advice
Focus on using your glutes and hamstrings to perform the movement, and avoid arching your lower back excessively.
How-to-do Steps
- Stand upright with your feet hip-width apart.
- Shift your weight to one foot.
- Keeping your moving leg straight, lift it behind you without bending at the waist.
- Lift your leg as high as you can without compromising your posture.
- Hold the position briefly, then lower your leg back to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track Hip - Extension in FitAI
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Muscles Worked
Hip - Extension primarily targets the Glutes, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Hip - Extension work?
Hip - Extension primarily targets the Glutes, Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Hip - Extension?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Hip - Extension suitable for beginners?
Yes, Hip - Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
