Standing Hip Extension (Bent Knee)
Standing at a support, push one bent leg back with the knee held at a right angle; the short lever keeps the work in the glute rather than the hamstring.
How to do it
Setup
Standing tall, hands on a support, one knee bent to a right angle, the foot off the floor.
Steps
- Drive the bent knee back behind the hip.
- Squeeze the glute without arching the lower back.
- Bring the knee back under the hip; finish the leg, switch.
Common mistakes
Opening the knee angle to swing higher: hold the right angle. Leaning forward to gain range: the torso stays upright. Arching the lower back at the end: the movement stops where the hip does.
Breathing
Exhale pushing back, inhale returning.
