What muscles does the Lying Single Straight Leg Hip Extension work?

This exercise primarily targets the glute muscles, especially the gluteus maximus. It also engages the hamstrings, calves, and core muscles as secondary movers to support hip extension and stability.

Do I need a bench for the Lying Single Straight Leg Hip Extension?

A bench helps elevate the working leg and increase range of motion, but you can use a sturdy step, yoga block, or even the floor for a modified version. Just ensure the surface is stable and can support your weight safely.

Is the Lying Single Straight Leg Hip Extension suitable for beginners?

Yes, beginners can perform this exercise by starting with a lower height surface or keeping both feet on the floor. Focus on proper glute activation and core engagement before progressing to the single-leg elevated variation.

What are common mistakes to avoid during this exercise?

Avoid arching your lower back or letting your raised leg drop out of alignment. Make sure to push through your heel, keep your hips square, and control the movement both on the lift and the descent.

How many sets and reps should I do for best results?

Aim for 3 sets of 10–12 controlled reps per leg if you’re training for strength and shape. For endurance or mobility, increase to 15–20 reps with a slower tempo to maximize muscle engagement.

What safety tips should I follow when performing the Lying Single Straight Leg Hip Extension?

Ensure your bench or platform is secure and won’t move during the exercise. Keep your core engaged to protect your lower back and stop immediately if you feel sharp pain in your hips or knees.

Are there variations of the Lying Single Straight Leg Hip Extension?

You can add resistance by placing a weight plate or sandbag on your hips, or perform the exercise on the floor for a simpler version. Another variation is bending the raised leg slightly to change muscle recruitment.

Lying Single Straight Leg Hip Extension

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with one foot on a bench and the other leg extended straight up. Press through the heel on the bench to lift your hips, forming a straight line from shoulders to raised foot, and squeeze your glutes at the top. Lower your hips back down without touching the ground, keeping your core engaged throughout.

Step-by-Step Instructions

Lie on your back on the floor with your arms extended by your sides for stability.
Place one foot on an elevated surface, such as a bench or box, while keeping the other leg straight and extended upwards.
Engage your core and glutes as you press through the heel of the foot on the elevated surface to lift your hips off the ground.
Continue lifting until your body forms a straight line from your shoulders to your extended leg.
Hold the position briefly at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position without letting them touch the ground.
Repeat for the desired number of repetitions, then switch legs and repeat on the other side.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises

Hip Thrusts

Glutes

Bench • Bodyweight

Bench Hip Extension

Glutes

Bench

Barbell One-Leg Hip Thrust

Glutes

Bench • Barbell

Dumbbell Stiff-Leg Deadlift on Bench

Glutes

Upper Legs

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Lying Single Straight Leg Hip Extension work?: This exercise primarily targets the glute muscles, especially the gluteus maximus. It also engages the hamstrings, calves, and core muscles as secondary movers to support hip extension and stability.
Do I need a bench for the Lying Single Straight Leg Hip Extension?: A bench helps elevate the working leg and increase range of motion, but you can use a sturdy step, yoga block, or even the floor for a modified version. Just ensure the surface is stable and can support your weight safely.
Is the Lying Single Straight Leg Hip Extension suitable for beginners?: Yes, beginners can perform this exercise by starting with a lower height surface or keeping both feet on the floor. Focus on proper glute activation and core engagement before progressing to the single-leg elevated variation.
What are common mistakes to avoid during this exercise?: Avoid arching your lower back or letting your raised leg drop out of alignment. Make sure to push through your heel, keep your hips square, and control the movement both on the lift and the descent.
How many sets and reps should I do for best results?: Aim for 3 sets of 10–12 controlled reps per leg if you’re training for strength and shape. For endurance or mobility, increase to 15–20 reps with a slower tempo to maximize muscle engagement.
What safety tips should I follow when performing the Lying Single Straight Leg Hip Extension?: Ensure your bench or platform is secure and won’t move during the exercise. Keep your core engaged to protect your lower back and stop immediately if you feel sharp pain in your hips or knees.
Are there variations of the Lying Single Straight Leg Hip Extension?: You can add resistance by placing a weight plate or sandbag on your hips, or perform the exercise on the floor for a simpler version. Another variation is bending the raised leg slightly to change muscle recruitment.