Exercises / Hip & gluteal
Supported standing hip extension
- Strength
- Hip & gluteal
- Stable post or chair
A supported backward leg lift that trains hip extension while the trunk stays upright.
Also called standing leg lift backward, standing glute kickback, body leg lift.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing on one leg with a hand on a stable support
Steps
- Stand tall beside a stable post or chair, hold it lightly, and shift weight onto one leg.
- Lift the other thigh a short distance behind the body, allowing the knee to bend as shown in the drawing.
- Lower with control; repeat on the other side.
Cues
- Keep the pelvis facing forward
- Move from the hip without arching the low back
Common mistakes
- Leaning the trunk forward
- Extending the lumbar spine to make the foot travel farther
Used for
- Hip extensor weakness
- Early supported standing strengthening
Take care (1)
- Use a stable support if single-leg standing is unsteady. Keep the movement within a comfortable range.
Evidence (1)
- Gluteus maximus extends the hip; the hamstrings can assist hip extension when the knee is less flexed.1
Easier
Harder
References (1)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.