Standing hip extension
The standing hip extension is an effective movement for engaging the glutes and hamstrings. It is a great way to warm up the muscles prior to a workout and can be included in any dynamic warm-up routine.
This exercise is easy to perform and can be done anywhere with minimal equipment. To begin, stand up tall with your feet hip-width apart. Place your hands on your hips and keep your back straight. Exhale and bend your left knee, pushing your hip back as far as possible. Hold this position for a few seconds before returning to the starting position. Repeat the same movement on the other side.
The standing hip extension is a great way to activate the glutes and hamstrings before a workout. It can be done for a certain number of repetitions or for a set amount of time. As you become more comfortable with the exercise, you can increase the number of repetitions or hold the position for a longer period of time. This exercise can also be modified by holding a light weight, such as a dumbbell, to increase the intensity.
The standing hip extension is a versatile exercise that can be used to warm up the body and activate the glutes and hamstrings. It is easy to perform and can be done anywhere with minimal equipment. This exercise is a great way to get the muscles ready for a workout and can be done for a certain number of repetitions or for a set amount of time. Additionally, it can be modified by using a light weight to increase the intensity.
Type:
Strength
Muscles Used:
Glutes
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The standing hip extension is an effective movement for engaging the glutes, hamstrings, and quad muscles
- Builds core strength and improves hip stability by requiring the body to maintain balance and a neutral spine
- Easy to perform and can be done anywhere with minimal equipment
- Can be done for a certain number of repetitions or for a set amount of time
- Can be modified by using a light weight, such as a dumbbell, to increase the intensity
Step by Step Instructions For Standing hip extension
- Stand up tall with your feet hip-width apart.
- Place your hands on your hips and keep your back straight.
- Exhale and bend your left knee, pushing your hip back as far as possible.
- Hold this position for a few seconds.
- Return to the starting position.
- Repeat the same movement on the other side.
- Continue alternating between the left and right sides for the desired number of repetitions or for a set amount of time.
- As you become more comfortable with the exercise, you can increase the number of repetitions or hold the position for a longer period of time.
- For added intensity, hold a light weight, such as a dumbbell, while performing the exercise.
- Remember to breathe throughout the exercise, exhaling as you push your hip back and inhaling as you return to the starting position.
Warm Up Tips
- Stand up straight with both feet shoulder-width apart.
- Grab a sturdy surface for balance, such as the sides of a squat rack or the top of a chair.
- With or without an ankle weight, lift one leg behind you as if performing a leg curl while keeping the other leg straight.
- Breathe out as you perform this movement.
- Slowly bring the raised leg back to the floor as you breathe in.
- Repeat for the recommended amount of repetitions.
- Repeat the movement with the opposite leg.
Variations:
- Attach a low pulley to your ankle using an ankle attachment and perform the same movement.
- Use exercise cables instead of a low pulley.
The standing hip extension is an effective warm-up exercise for engaging the glutes and hamstrings. Here are some tips to perform it correctly:
- Stand up straight with both feet shoulder-width apart.
- Grab a sturdy surface for balance, such as the sides of a squat rack or the top of a chair.
- If using an ankle weight, attach it to one ankle.
- Lift one leg behind you as if performing a leg curl while keeping the other leg straight.
- Exhale as
Standing hip extension Safety Tips
- Always warm up before performing the standing hip extension to prepare your muscles for the exercise.
- Ensure that you have a sturdy surface to hold onto for balance, such as the sides of a squat rack or the top of a chair.
- If using ankle weights, start with a light weight and gradually increase the weight as you become more comfortable with the exercise.
- Keep your back straight and your core engaged throughout the movement to maintain proper form and prevent strain on your lower back.
- Breathe out as you lift your leg behind you and breathe in as you bring it back to the floor.
- Start with a comfortable range of motion and gradually increase it as you become more flexible and stronger.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a healthcare professional.
- Make sure to perform the exercise on both legs to maintain balance and symmetry in your workout.
- If you want to increase the intensity of the exercise, you can use an ankle attachment with a low pulley or exercise cables.
- Listen to your body and only perform the exercise at a level that is comfortable and safe for you.
Incorporating Into Other Workouts
One way to incorporate the standing hip extension into workouts is to include it as part of a dynamic warm-up routine. Before starting any other exercises, perform a few sets of standing hip extensions on each leg to activate the glutes, hamstrings, and quad muscles. This will help warm up these muscles and prepare them for the workout ahead.
Another way to incorporate this exercise is to include it in a lower body or leg workout. After completing a warm-up, include a few sets of standing hip extensions as part of your leg routine. You can perform them for a certain number of repetitions, such as 10-12 reps per leg, or for a set amount of time, such as 30 seconds per leg. This will help further engage the glutes, hamstrings, and quad muscles and contribute to overall leg strength and stability.
Additionally, you can modify the standing hip extension by using a light weight, such as a dumbbell, to increase the intensity. Hold the dumbbell in one hand while performing the exercise to add resistance and challenge the muscles even more. This can be especially beneficial for individuals who are more advanced or looking to increase the difficulty of the exercise.
Overall, the standing hip extension is a versatile exercise that can be incorporated into various workouts. Whether it's as part of a warm-up routine or included in a leg workout, this exercise engages multiple muscle groups and helps improve core strength and hip stability.