Hip Extension

A bodyweight exercise where you extend the leg backward to target the glutes and hamstrings for lower body strength.

Instructions

1. Start on your hands and knees on a mat or floor.
2. Keep your supporting knee directly under your hip.
3. Extend one leg straight back, keeping it in line with your torso.
4. Squeeze your glutes at the top of the movement.
5. Return the knee to the starting position in a controlled manner.
6. Complete all reps on one side before switching.

Tips

• Keep your core engaged to protect your lower back.
• Avoid hyperextending your back at the top of the movement.
• Move slowly and focus on glute activation.
• Maintain a neutral spine throughout the exercise.
• Add a resistance band for increased difficulty.