Lying Single Straight Leg Hip Extension
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Thighs
- Type
- Strength
The lying single straight leg hip extension is a bodyweight floor exercise that isolates one side at a time, driving the extended leg upward to load the glutes and hamstrings through their full range of motion. By keeping the working leg straight, you increase the lever arm and demand greater posterior-chain recruitment than a bent-knee variation. It is well suited for building unilateral glute and hamstring strength, correcting side-to-side imbalances, and improving hip stability.
How to do the Lying Single Straight Leg Hip Extension
- 1Lie flat on your back on a mat with both legs extended and your arms resting at your sides, palms facing down.
- 2Engage your core to press your lower back gently into the mat and keep it there throughout the movement.
- 3Flex the foot of your working leg so your toes point toward the ceiling, keeping that leg perfectly straight.
- 4Bend your opposite knee and plant that foot flat on the floor for stability, or keep it extended — whichever feels more stable.
- 5Squeeze your glute on the working side and lift that straight leg off the floor, raising it until your thigh is at roughly a 45° angle to the floor or as high as your hip allows without arching your lower back.
- 6Hold the top position for one count, feeling the contraction in your glute and the back of your thigh.
- 7Lower the leg slowly and with control until it is just above the floor — do not let it drop or rest between reps.
- 8Complete all reps on one side, then switch legs and repeat.
Form tips
- Initiate every rep by squeezing the glute first, not by swinging the leg — this ensures the target muscles do the work rather than momentum.
- Keep your pelvis level throughout the set; if one hip tilts up as you lift, reduce your range of motion until you can maintain control.
- Point your toes toward the ceiling (dorsiflexion) to help keep the working leg fully extended and the hamstrings engaged.
- Pause for a full second at the top of each rep to maximize glute activation before lowering.
- Breathe out as you lift the leg and breathe in as you lower it to maintain intra-abdominal pressure and lower-back stability.
Common mistakes
- Arching the lower back off the floor when lifting the leg — this shifts load onto the lumbar spine instead of the glutes and can cause lower-back pain. Keep your core braced and your back flat throughout.
- Using momentum or swinging the leg upward instead of a controlled squeeze — swinging bypasses the glutes and hamstrings, reducing the training stimulus.
- Letting the hip on the working side rotate outward during the lift, which changes the angle of pull and reduces glute activation. Keep the foot and knee pointing straight up.
- Resting the leg fully on the floor between reps, which releases tension and shortens the effective time under load. Stop just short of the floor to keep the muscles working.
- Rushing through reps with a fast, uncontrolled tempo, which sacrifices the mind-muscle connection and increases the risk of the lower back compensating.
Frequently asked questions
What muscles does the lying single straight leg hip extension work?
The exercise primarily works the glutes and hamstrings of the working leg. Keeping the leg straight increases the lever arm, which places extra demand on the hamstrings compared to a bent-knee hip extension. The core muscles also work isometrically to stabilize the pelvis.
What is the difference between a straight-leg and bent-knee hip extension?
A straight-leg hip extension creates a longer lever arm, making the movement harder and placing greater emphasis on the hamstrings alongside the glutes. A bent-knee variation shortens the lever and focuses more directly on the glutes with less hamstring involvement.
How many reps should I do per side?
For strength and muscle development, aim for 3–4 sets of 10–15 reps per side. Because this is a bodyweight exercise, higher rep ranges (15–20+) with a slow, controlled tempo and a pause at the top can provide a strong training stimulus.
Can I do this exercise if I have lower-back pain?
Many people with mild lower-back discomfort can perform lying hip extensions without aggravating it, provided they keep the core braced and the lower back flat on the mat. However, if you experience pain during the movement, stop and consult a healthcare professional before continuing.
How can I make the lying single straight leg hip extension harder?
You can increase difficulty by adding an ankle weight, wearing a resistance band around the thighs, holding the top position for a longer pause (3–5 seconds), or slowing the lowering phase to a 3–4 second eccentric. All of these strategies increase time under tension without requiring equipment beyond an ankle weight.
