Show Medically reviewed by Jennifer Mathe, MS, CSCS, NATA-BOC — Written by Katey Davidson, MScFN, RD, CPT — Updated on February 1, 2022
Hip extension uses some of your biggest, strongest muscles. This movement is involved in many daily activities, such as getting up from a chair, climbing stairs, and walking. It’s also heavily involved in many sports with explosive strength and power. However, with more people sitting for longer periods of time and being less active, the hip extensor muscles may become weaker over time. This may have you wondering how you can keep your hip extensor muscles strong to support your daily life and activities. This article tells you all you need to know about hip extension, why it’s important, the main muscles used, and nine exercises you can try. Share on PinterestGetty Images/LaylaBird Hip extension occurs when you extend or “open” your hip joint so that the angle between your pelvis and thigh increases. It can mean either moving your leg behind you when standing, or using the hip extensor muscles to propel your body forward over your leg when your leg starts flexed in front of you. It’s involved in many daily movements, such as walking, standing up from a chair, and climbing stairs (1). It’s also involved in many sport activities, such as running, jumping, or kicking. For example, your hip extends when you bring your leg back prior to kicking a soccer ball (1). Contrarily, hip flexion is when you decrease the angle between your pelvis and thigh. For example, when lowering into a squat, sitting at a desk, or the forward movement of kicking a soccer ball (1). Hip extension relies on three main muscles (1, 2, 3):
Collectively, these muscles help stabilize the pelvis and propel the body during movements, such as walking, running, jumping, and standing up. Summary Hip extension exercises are important for strengthening the muscles responsible for hip extension (i.e., the gluteus maximus, hamstrings, and adductor magnus). Strengthening these muscles helps ensure they’re doing their job properly and do not have to rely on surrounding muscles (e.g., lower back muscles) for help, which can lead to pain and injury (4). Furthermore, the hip extensor muscles work together with the hip flexors to stabilize the pelvis (4). However, when the hip extensors and abdominal muscles are weak or the hip flexors (iliacus, psoas major, and rectus femoris) are tight, the pelvis may tilt forward and down, which puts excess pressure on the lower back, and increases strain on the hamstrings. This is known as an anterior pelvic tilt (4, 5, 6). Unfortunately, sitting for too long and being sedentary can result in tighter hip flexors and weak hip extensors (4). Finally, having strong hip extensors can improve your athletic performance and give you a competitive edge, especially in sports and activities that rely on hip extension for sprinting, jumping, propelling forward, or other explosive movements (4). Therefore, it’s important to incorporate hip extensor exercises and hip flexor stretches into your routine (4, 7). Summary Here are 8 hip extension exercises that you can add to your lower body workout routine. 1. Glute bridgesGlute bridges are an excellent beginner exercise that use hip extension as the main movement. Equipment needed: none, though you may choose to use a dumbbell or loop mini-band
2. Hip thrustHip thrusts are one of the most popular hip extension exercises. That said, it’s important to do them carefully. You may wish to use a dumbbell or try glute bridges before doing hip thrusts. Equipment needed: bench and barbell with a barbell pad
Tip: Focus on mostly using your pelvis by engaging your glutes to drive this movement. 3. Quadruped kickbacksThis move targets the glutes and is great for beginners. It’s performed in the “quadruped” position, which means you’re on all fours. Equipment needed: padding or yoga mat (to protect hands and knees)
4. StepupsYou practice hip extension every time you walk up the stairs. Similarly, stepups focus on hip extension as you step up and onto a box or bench. Equipment needed: secured box or bench.
5. Standing kickbacksStanding kickbacks are easy to perform and can be great for beginners. Equipment needed: none
Tip: For a more hamstring-focused workout, keep your legs straight. 6. Upright hip thrustsIf traditional hip thrusts aren’t your thing, or if you don’t have access to a barbell, upright hip thrusts can be a great alternative. Equipment needed: padding or yoga mat (to protect knees), resistance band (optional)
For an added challenge, place a rubber resistance band around the upper part of your thighs and tie the band to a stable pole behind you. Then, perform the same exercise. 7. Glute bridge and hamstring curl on the stability ballYou’ll need a stability ball to try this advanced move. If you haven’t tried this move before, start by focusing on the hip extension portion. You can add the leg curl later. Equipment needed: stability ball
8. Prone hip extension on the stability ballReminiscent of the superman exercise, this move primarily engages your hamstrings and glutes. Equipment needed: stability ball
Summary To get the best results and reduce your risk of injury, here are some helpful tips:
It’s also a good idea to minimize the time you sit during the day. If you work from home, try to get up every 30–60 minutes for at least 5 minutes at a time. Finally, it’s best to incorporate 2–3 hip extension exercises into your lower body workout routine along with other movement patterns, such as hip abduction, adduction, and rotation. Summary Hip extension is part of daily movements, like standing, walking, and running. It involves three main muscles known as the gluteus maximus, hamstrings, and adductor magnus. Having strong hip extensor muscles can help improve your athletic performance, keep your pelvis and spine stabilized, and guide day-to-day movement. Unfortunately, prolonged sitting and a sedentary lifestyle can weaken your hip extensor muscles over time. To keep them strong, you’ll want to incorporate hip extension exercises into your workout routine. For best results, focus on proper form and give yourself enough time to warm up. Over time, you may notice less back and knee pain, and you’ll have your strong hip extensors to thank. Last medically reviewed on February 1, 2022 |