Legs · Bodyweight
Hip - Extension
How to do the 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
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a wall or rail for balance. Keeping your knee fairly straight, sweep one leg back behind you, driving from the glute. Pause at the end, then return with control and repeat. Switch legs after your set.
- 1Squeeze the glute of the working leg as you press it back
- 2Feel the hip open and extend through a smooth range
- 3Keep your chest tall and core engaged so you stay upright
Common mistakes
- Do not arch your lower back to gain more range
- Avoid swinging the leg with momentum
- Do not let your torso pitch forward as the leg goes back
Muscles worked
The hip - extension mainly works the glutes, with the hamstrings and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower AbsSupport
- Lower BackMinor
- QuadsMinor
Kovo programs the 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.