Standing Hip Extension (bent knee)
Expert Advice
Focus on squeezing your glutes at the top of the movement to fully engage the muscles and increase the effectiveness of the exercise.
How-to-do Steps
- Stand with your feet hip-width apart and hold onto a chair or wall for balance.
- Bend one knee to 90 degrees and lift that leg straight back without arching your back.
- Squeeze your glutes at the top of the movement.
- Lower your leg back to the starting position with control.
- Complete all reps on one side before switching to the other leg.
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Muscles Worked
Standing Hip Extension (bent knee) primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Secondary
Hamstrings40%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Standing Hip Extension (bent knee) work?
Standing Hip Extension (bent knee) primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Hip Extension (bent knee)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Standing Hip Extension (bent knee) suitable for beginners?
Yes, Standing Hip Extension (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
