How To Do The Hip Extensions Exercise

Benefits Of Hip Extensions

This is one of the leg strengthening exercises that work the muscles in your buttocks and the hamstrings. The primary muscles that are used in and benefit from this exercise are:

  • the gluteus maximus (extends thigh)
  • biceps femoris (extends thigh) (one of the hamstring muscles)
  • semitendinosus (extends thigh) (one of the hamstring muscles)
  • semimembranosus (extends thigh) (one of the hamstring muscles)
  • piriformis (extends thigh)
  • and the adductor magnus (extends thigh)

Strengthening these muscles will help you walk more efficiently, climb stairs more easily and get up from a sitting position quicker. This exercise is an excellent addition to any fitness routine.


  • You can do this exercise with or without ankle weights. The weights will allow you a more intense workout
  • Make sure that you fully extend your leg

Workout Procedure

  1. Get on your hands and knees on the floor

  2. Breathe in
  3. As you breathe out, extend and raise your right leg, keeping your weight on your left knee
  4. Keep your back straight and do not lean backward or forward
  5. Do not raise your right leg above the line of your back or neck
  6. As you breathe in, lower your right leg back to the starting position
  7. Repeat this exercise with your left leg
  8. Do 8 to 12 repetitions of this exercise on each side
  9. Do this exercise 3 times a week, every other day

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