Standing Hip Extension (straight leg)
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The Standing Hip Extension (straight leg) is a bodyweight exercise that drives one leg directly behind the body with the knee fully extended to isolate the Gluteus Maximus. The Hamstrings act as synergists throughout the movement. It is well suited for glute activation, hip stability work, and rehabilitation contexts where machine-based loading is unavailable.
Standing Hip Extension (straight leg): So führst du sie aus
- 1Stand upright next to a wall or sturdy support and place one hand on it at roughly hip height for balance.
- 2Shift your weight onto one foot and let the other foot float just off the floor, keeping both hips level and your torso vertical.
- 3Brace your core lightly to prevent your lower back from arching before the movement begins.
- 4Keeping the working knee fully straight and the foot flexed, squeeze your glute and drive the leg back and slightly upward in a slow, controlled arc.
- 5Continue extending until the working leg is roughly 20–30 degrees behind the body, or until you feel your lower back beginning to arch — whichever comes first.
- 6Pause for one second at the top, maintaining glute contraction and keeping the hips square to the wall.
- 7Lower the leg back to the starting position under control, taking about two seconds on the way down.
- 8Complete all reps on one side before switching legs.
Technik-Tipps
- Keep both hip bones pointing forward throughout the set. If the working-side hip rotates outward or rises as you lift, the range of motion is too large and the glute loses tension.
- Point your toes straight down toward the floor rather than rotating the foot outward. External foot rotation recruits the hip external rotators instead of the gluteus maximus.
- Think of the movement as pushing your heel back and up rather than lifting the leg. This mental cue shifts the emphasis from the hip flexors releasing to the glute actively contracting.
- Use the support only for balance — do not lean or pull into it. The goal is to keep the torso upright and the pelvis neutral so the glute does the work.
- Move slowly and deliberately. A two-count up and two-count down tempo keeps the muscle under tension and reduces momentum, which can otherwise carry the leg higher than the glute alone can control.
Häufige Fehler
- Arching the lower back to gain extra range — this compresses the lumbar spine and transfers the load to the spinal erectors and hip flexors rather than the glute. Stop the lift the moment the pelvis begins to tilt anteriorly.
- Bending the working knee during the movement — a bent knee shortens the hamstrings and changes the lever arm, reducing the demand on the gluteus maximus. Keep the knee fully extended throughout the rep.
- Allowing the hips to rotate so the working leg swings out to the side — lateral rotation is a hip abductor pattern, not a hip extension pattern, and bypasses the gluteus maximus fibers you are trying to target.
- Using momentum to swing the leg back — a fast, uncontrolled swing reduces time under tension and increases the risk of hyperextending the lower back at the top of the range. Control the tempo on both the up and down phases.
- Leaning forward at the torso to compensate for limited hip mobility — this is a hip hinge, not a hip extension, and the glute does minimal work in that position. Keep the trunk upright and reduce the range of motion if needed.
Häufig gestellte Fragen
What muscles does the Standing Hip Extension (straight leg) work?
The primary muscle is the Gluteus Maximus, which drives the leg backward into extension. The Hamstrings act as synergists, assisting the movement throughout the range. The core and hip stabilizers on the standing leg work isometrically to keep the pelvis level during the exercise.
Is a straight-leg hip extension better than a bent-knee version?
They target the same primary muscle but differ in how much the hamstrings contribute. Keeping the knee straight lengthens the hamstrings across the hip, so they assist more actively as synergists. A bent knee shortens the hamstrings, reducing their contribution and placing slightly more isolated demand on the gluteus maximus alone. Neither version is universally superior — both are useful depending on your training goal.
How far should I lift my leg during a standing hip extension?
A realistic and safe range is 20–30 degrees behind the body. Most people reach this point before the lower back begins to arch. Going beyond that without the mobility to support it causes the pelvis to tilt anteriorly and shifts load onto the lumbar spine. Focus on keeping the hips square and stopping before any back arch appears.
Can I do this exercise without any equipment?
Yes. The exercise requires only your bodyweight and a stable surface for balance, such as a wall, door frame, chair back, or countertop. No machine or resistance equipment is needed. To progress the exercise over time, you can add an ankle weight or attach a resistance band to the working ankle.
How many sets and reps should I do for glute activation?
For activation purposes — such as a warm-up before squats, deadlifts, or running — two to three sets of 10–15 controlled reps per side is typically sufficient. As part of a strength session, three to four sets of 12–20 reps per leg works well. The most important factor is control and glute contraction quality, not the number itself.
