Legs · Bodyweight
Bodyweight Standing Hip Extension
How to do the bodyweight standing hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Stand tall holding a wall or sturdy support for balance, with a slight bend in your standing knee. Keeping your working leg fairly straight, drive it back behind you by squeezing your glute, stopping when you feel the glute fully contract. Lower the leg under control back to the start and repeat without swinging.
- 1Your glute squeezing to drive the leg back behind you
- 2Your hamstring supporting the extension at the top
- 3Your core staying tight so your lower back doesn't take over
Common mistakes
- Don't arch your lower back to swing the leg higher
- Avoid using momentum; move the leg slowly and deliberately
- Don't lean your torso forward as the leg goes back
Muscles worked
The bodyweight standing hip extension mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the bodyweight standing hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.