Legs · Bodyweight
Standing Hip Extension to Leg Lift
How to do the standing hip extension to leg lift, 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
- Hinge
- Mechanic
- Compound
How to do it
Stand tall holding a wall or chair for balance. Extend one leg straight back, squeezing the glute as you press the hip into extension, then return and lift the same leg out to the front or side. Move through the range under control and repeat before switching legs.
- 1A firm glute squeeze as you drive the leg behind you
- 2The hip flexor working as you lift the leg forward
- 3Your standing leg and core keeping you tall and balanced
Common mistakes
- Do not arch your lower back to gain more extension
- Avoid swinging the leg with momentum
- Do not lean your torso forward to compensate
Muscles worked
The standing hip extension to leg lift mainly works the glutes, with the hamstrings, lower back, lower abs, and hip flexors assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the standing hip extension to leg lift 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.