Learn the Basics of Hip Extension with These 3 Exercises

Hip extensions are an important part of any lower body workout routine, and a great way to improve your hip mobility and relieve hip pain. In this post, we will discuss what hip extensions are, their benefits, how to correctly perform the exercises for optimal results, variations you can try out and safety considerations to keep in mind when doing them.

What Are Hip Extensions?

Hip extensions involve stretching and strengthening the muscles around the hips while extending them backwards or up towards the ceiling. They are typically done with resistance bands, dumbbells, barbells, and bodyweight movements. The goal is to create balance in the lower body, as well as increase flexibility, strength and stability. This exercise helps strengthen the muscles that support the hips and legs, reducing the risk of injury and improving performance.

Benefits of Doing Hip Extensions

There are many benefits to adding hip extension exercises into your regular workout routine. It can help improve your overall posture by creating better alignment between your upper and lower body. Additionally, it increases your range of motion which makes everyday activities easier and reduces strain on your joints. It also strengthens the muscles in your hips, glutes, quads and hamstrings – essential muscle groups needed for performing any kind of movement. Lastly, hip extensions can help reduce back pain and alleviate tightness in the hips.

Correct Form and Repetitions

Proper form is key when it comes to executing hip extensions properly and safely. Make sure you maintain good posture throughout the entire exercise – keep your chest lifted, core engaged, shoulders relaxed and head straight ahead. As for repetitions, start with 10-12 reps per side before increasing the number of sets and intensity. When first starting out, make sure to use lighter weights so you can focus on maintaining proper form.

3 Essential Hip Extension Exercises

Here are three essential hip extension exercises that you should add to your lower body workouts:
1. Glute Bridge – Lie on your back with knees bent and feet flat on the floor. Engage your core and lift your hips off the ground until they’re in line with your shoulders and knees. Hold at the top for a few seconds then slowly lower back down to the starting position.
2. Donkey Kicks – Start on all fours with hands directly under your shoulders and knees below your hips. Flex one foot then drive your heel upwards towards the ceiling while keeping your knee bent. Pause at the top then return to the starting position.
3. Standing Single Leg Raises – Stand with your feet shoulder width apart and hold onto a wall or chair for balance if needed. Lift one leg behind you while engaging your core and glutes. Raise it as high as you can without straining yourself then slowly lower it back down. Repeat with the other leg.

hip extensions

Tips For Safely Executing Hip Extensions

When doing hip extension exercises, always remember to engage your core and keep your spine neutral. Don’t arch your back or overextend as this can cause injuries. Keep your neck aligned with your spine throughout each rep and don’t forget to breathe steadily!

Getting The Most Out Of Your Hip Extension Routine

To get the most out of your hip extension routine, make sure to practice regularly (at least twice a week). Try to include different exercises each time to target different areas such as hamstrings, glutes, quads etc. Also, focus on building up endurance rather than speed – take breaks in between sets if needed but don’t give up too soon!

Important Safety Considerations To Keep In Mind

It’s important to note that everyone has different limitations when it comes to exercising – listen to your body and never push beyond its limits. If you experience any pain or discomfort during any of these exercises stop immediately and consult a doctor or physical therapist if necessary.

Different Variations You Can Try For Each Exercise

The beauty of hip extension exercises is that there are endless variations that you can do depending on your goals and skill level. For instance, instead of a glute bridge, try adding a mini band around your thighs for more resistance or incorporating a donkey kick into a lunge variation for an added challenge. Feel free to experiment with different variations of these exercises to find ones that suit you best!

Building Up Endurance With Regular Practice

As mentioned earlier, consistency is key when trying to build endurance in any area of fitness – whether it’s running, weightlifting or even hip extensions! Start slow but be consistent – aim for two to three days a week dedicated solely to hip extension exercises. Eventually you’ll be able to increase both reps and sets as well as duration per set over time.

Tips On Incorporating Into A Larger Workout Routine

If you want to incorporate hip extension exercises into a larger workout routine, try using them as finishers after completing other exercises such as squats or lunges. These exercises are usually very light in terms of weight so they won’t interfere with other heavy lifting workouts like deadlifts or bench press. You can also combine them with foam rolling or static stretching sessions at the end of each session for added recovery benefits.


In conclusion, hip extensions are an effective exercise for anyone looking to improve their hip mobility and relieve pain caused by sitting for long periods of time. Whether used alone or incorporated into a larger workout routine, these exercises provide numerous health benefits such as improved posture, increased range of motion, strengthened muscles in the hips/glutes/quads/hamstrings and reduced back pain. Just remember to practice correct form and safety considerations when doing them!

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