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Glutes Bodyweight Beginner Unilateral Video

How to do the Single-Leg Hip Extension

Primary: Glutes.

The Single-Leg Hip Extension is an excellent exercise for activating the glutes and hamstrings. This exercise primarily focuses on the gluteal muscles, providing isolation that helps in building strength and improving muscle tone in the hip region. It's suitable for all experience levels and requires no equipment, making it an ideal exercise for home workouts. Proper form and controlled movements are key to preventing injury and maximizing the effectiveness of this exercise.

Demo video: Single-Leg Hip Extension · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie face up on the floor with your knees bent and your feet flat on the ground.

  2. 2

    Extend one leg out straight while keeping the other leg bent at a 90-degree angle.

  3. 3

    Drive the heel of your bent leg into the ground and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your extended foot.

  4. 4

    Hold the position for a moment, then slowly lower your hips back down to the starting position.

  5. 5

    Repeat the movement for the desired number of repetitions and switch legs.

Coaching cues

  • Engage your core to stabilize your body throughout the movement.
  • Avoid arching your back by keeping a neutral spine.
  • Focus on squeezing your glutes at the top of the movement for maximum muscle activation.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Single-Leg Hip Extension alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

ClamshellBodyweight · beginner Donkey KickBodyweight · beginner Frog PumpBodyweight · beginner Glute BridgeBodyweight · beginner Glute Bridge MarchBodyweight · beginner Hip ThrustBodyweight · beginner

Frequently asked questions

What muscles does the Single-Leg Hip Extension work?

Primary: Glutes.

How many sets and reps of Single-Leg Hip Extension should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Single-Leg Hip Extension?

Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.

Is the Single-Leg Hip Extension good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.