Standing Hip Extension

PrimarySecondaryNot worked

This movement mainly trains glutes, and also recruits Hamstrings, Spinal erectors, adductors.

What the movement loads

The extension isolates what the squat and press share: the hip alone, knee nearly fixed. Glute max works without the quads or the erectors inviting themselves in.

How to load it

Twelve to twenty reps per leg, moderate load. An end-of-session complement, not a substitute for heavy bilateral work.

The recurring mistake

Arching the lower back to get more range behind you. The extension then comes from the spine rather than the hip, and the glute stops where you thought it was starting.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Band Bent Over Hip Extension
• Band Seated Leg Extension
• Band Standing Hip Extension
• Lever Leg Extension