Lever Standing Hip Extension
Step by step
How to perform
- 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.
Overview
About this exercise
The Lever Standing Hip Extension is a strength training exercise that primarily targets the glutes and hamstrings, contributing to improved balance, posture, and overall lower body strength. This exercise is ideal for athletes, individuals who are into weightlifting, and those who want to enhance their lower body strength or rehabilitate from injuries. Someone would want to perform this exercise to boost their athletic performance, tone their lower body, or aid in recovery and prevention of injuries.
Coaching cues
Form tips
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.
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.
Keep your abdominal muscles tight throughout the exercise. This will help maintain your balance
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