Lever Standing Hip Extension
Target Muscle
Secondary Muscles
Equipment
Shift your weight onto one leg, keeping your knee slightly bent, while the other leg remains free.
Slowly lift your free leg straight behind you, keeping your back straight and not bending at the waist.
Extend your leg as far back as you comfortably can, squeezing your glutes at the top of the movement.
Slowly lower your leg back to the starting position, maintaining control throughout the movement, and then repeat the exercise with the other leg.
Pro Tip
**Controlled Movement**: When performing the hip extension, the movement should be slow and controlled. Avoid swinging your leg back and forth. Instead, focus on using your glute muscles to lift your leg behind you. This will ensure that the right muscles are being targeted and reduce the risk of injury. **Avoid Overextending**: A common mistake is overextending the hip, which can lead to lower back pain or injury. Your leg should be lifted only to the point where your body is in a straight line. If your back starts to arch, you're lifting your leg too high. **Engage Your Core**: Keep your abdominal muscles tight throughout the exercise. This will help maintain your balance