Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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Standing hip extension lifts your leg straight backward while standing upright, using bodyweight to isolate your glutes through hip extension. This simple movement requires only a wall or support for balance and can be done anywhere.
When to use it
Use for glute activation or during standing workout routines.
Who it's for
All fitness levels wanting simple standing glute work.
Hold a wall or sturdy object for balance. Keep your standing leg slightly bent and your torso completely upright—do not lean forward. Lift your working leg straight back by squeezing your glute. The movement is smaller than you might expect.
Also targets: Hamstrings, Core
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We slot it into the right day with sets, reps, and progression you can follow.
Stand tall holding onto a wall or sturdy object for balance.
Keep your standing leg slightly bent with weight centered.
Engage your core and maintain an upright posture.
Extend one leg straight behind you squeezing your glute.
Lift until you feel maximum glute contraction without leaning.
Lower with control and repeat all reps before switching legs.
Focus on keeping your torso completely upright.
Do not lean forward to lift the leg higher.
Keep the working leg straight throughout the movement.
Squeeze the glute at the top of each repetition.
Program standing hip extensions for glute activation during warm-ups, as part of standing workout routines, or when floor exercises are not practical. Use high reps since bodyweight resistance is light. They pair well with other standing glute activation work.
Leaning forward to achieve greater leg height.
Hip hinge movements like the Standing Hip Extension demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Bending the working knee during the extension.
Letting your knees collapse inward during the Standing Hip Extension puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Arching the lower back excessively.
A compromised back position during the Standing Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
All fitness levels wanting simple standing glute work.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps per leg. Rest 30 seconds.
MySetPlan places Standing Hip Extension inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Standing Hip Extension
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Frequently Asked Questions About the Standing Hip Extension
The Standing Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Standing Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Standing leg.
Yes, the Standing Hip Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels wanting simple standing glute work. Start with lighter weights to master proper form before progressing.
For the Standing Hip Extension, the recommended approach depends on your goals. 3 sets of 15-20 reps per leg. Rest 30 seconds. For strength, use 10-12 reps per leg. For muscle growth, perform 15-20 reps per leg. For endurance, complete 20-30 reps per leg.
Yes, the Standing Hip Extension can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
Good alternatives to the Standing Hip Extension include: Cable Kickback, Donkey Kick, Standing Cable Hip Extension. These exercises target similar muscle groups as the Standing Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.