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Home » Exercise Guides

Activate Your Glutes: Lying Single Straight-Leg Hip Extension

How to do the single straight-leg hip extension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

The lying single straight-leg extension is a lower posterior chain exercise which works the hamstrings and glutes. Now, there are several ways to perform this exercise which include using a bench, stability ball, or no equipment at all. So, you have to use the equipment which works best for you but an elevated surface is recommended.

This movement is great because you can literally train your lower posterior chain with little no equipment which makes it convenient even if you don’t have access to any gym equipment. So, make sure to add more of these into your routine to expand your exercise arsenal.

Lying Single Straight-Leg Hip Extension Details
Basic Information
Body Part
Glutes
Primary Muscles
Core Muscles, Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Adductors, Gluteus Medius
Equipment
Exercise Mat, Resistance Band
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
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  • Plyo Jack: Boost Your Strength & Endurance for Total Body Fitness

Exercise Instructions

  1. Lay on your back and elevate your feet on a ball or bench.
  2. Then, lift your butt off the ground and lift your right leg up while your left heel is in contact with the elevated surface.
  3. Now, lower your butt down to a few inches from the floor.
  4. Then, thrust your hips upward while contracting your glutes and hamstrings. Exhale during this part of the movement.
  5. Complete the ideal number of reps with your left leg and then repeat the exercise with your right leg.

Variations & Tips:

  • Use any elevated surface as long as it’s comfortable for you to effectively perform the exercise.
  • You can also complete this exercise on the floor without an elevated surface if you don’t have one.
  • Squeeze your glutes and contract your hamstrings during the movement.
  • The lying single straight-leg hip extension is excellent for working the lower rear leg muscles and glutes.

Watch: How to do the lying single straight-leg hip extension

Interested in measuring your progress? Check out our strength standards for Hip Extension, Leg Extension.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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