12 hip extension exercises for stronger and more flexible hips
Hinge Health physical therapists share the top hip extension exercises and stretches to help you move more comfortably.
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Want to feel steadier on your feet and move more comfortably? Strengthening and stretching your hip extensors can make a real difference. These muscles help you move your leg behind you and support you whenever you stand tall or straighten up.
“The main muscles doing the work are your gluteus maximus in the back of your hip — the largest muscle your whole body — and your hamstrings at the back of your thighs,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health. “Other muscles, like your gluteus medius (on the side of your hip) and some deeper muscles along your thigh, help out too.”
Your hips are resilient, but the muscles and other soft tissues around them can sometimes get tense from too much activity or feel stiff when you haven’t moved much. Keeping the muscles around your hips flexible and strong with targeted exercises and stretches can make everyday activities — like walking, climbing stairs, or standing up from a chair — feel easier and more comfortable.
Read on to learn how to build strength and boost flexibility with these hip extension exercises and stretches recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Revisado por nuestros expertos clínicos y médicos
Jillian Kleiner, PT, DPT
Paige Fortney, PT, DPT
8 hip extension exercises
Hip extension exercises help you build strength in key muscles like your glutes and hamstrings. Strengthening these areas can enhance your hip stability and make daily tasks — such as walking, climbing stairs, and lifting — feel easier. By challenging your muscles in different ways, from stable, seated movements to single-leg progressions, you can develop more power, control, and resilience in your hips. Keep your hip extensor muscles strong with these PT-recommended exercises.
1. Seated hamstring squeeze
Want expert care? Check if you're covered for our free program →“This is a gentle, isometric exercise you can do while sitting, and it’s especially useful for activating your hamstrings and building a strong mind-muscle connection,” says Dr. Fortney. Isometric means you squeeze and activate your muscles without moving your joints. This move is especially useful if you’re returning from an injury or just beginning to strengthen your legs.
How to do it:
Start by sitting in a chair with one foot resting directly in front of the chair leg. Your other foot is flat on the floor.
Bend your knee and pull your heel straight back into the chair leg, applying pressure. Your foot may lift slightly off the floor.
Hold this position, then relax your leg.
Repeat on the other side.
2. Hamstring curl
Want expert care? Check if you're covered for our free program →“This exercise is a great step up from the seated hamstring squeeze above,” Dr. Fortney says. This move helps strengthen your hamstrings and supports smoother movement in daily activities. “If you’re concerned about balance, hold on to a sturdy surface for support as you bend your knee to bring your heel toward your butt,” Dr. Fortney says.
How to do it:
Stand with both hands resting on a sturdy surface like a table or chair.
Lift the heel of one leg off the floor and move it toward your butt.
Squeeze the muscles in the back of your leg while you hold this position.
Lower your foot back to the floor.
Repeat on the other side.
Get more information on how to do a hamstring curl here.
This exercise targets your gluteus maximus — a key muscle for hip strength and stability. “The bridge is a great way to build strength that helps you move more comfortably throughout your day,” Dr. Fortney says. You can make this movement more challenging by placing a looped resistance band around your knees and widening your feet and knees.
How to do it:
Lie comfortably on your back. With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.
Squeeze your butt muscles at the top of the move.
Relax your hips back to the floor.
PT tip: “To get the most out of this movement, press through your heels and avoid arching your back as you lift your hips,” says Dr. Fortney.
Get more information on how to do a bridge here.
4. Standing hip extension
Want expert care? Check if you're covered for our free program →This movement activates both muscles that help extend your hips: your gluteus maximus and your hamstrings. “Hold onto a stable surface, like a counter top or table, if you want extra support as you perform this move,” Dr. Fortney says. For a greater challenge, you can add a resistance band around your knees or ankles.
How to do it:
Stand with your hands resting on a sturdy surface, like a countertop or table, for balance.
Extend one leg backward off the floor and toward the ceiling while keeping your knee straight.
Focus on squeezing your butt muscles while you hold this position.
Relax your leg back to the floor.
Repeat on the other side.
PT tip: “Focus on moving your leg behind you without arching your back to get the most benefit from this exercise,” says Dr. Fortney.
Get more information on how to do a standing hip extension here.
5. Bent over hip extension
Want expert care? Check if you're covered for our free program →This exercise builds on the standing hip extension above by adding a slight forward lean, which helps activate the muscles along the back of your body (known as your posterior chain), Dr. Fortney says. This move also helps improve your balance.
How to do it:
Stand in front of a table or counter top with your feet a comfortable distance apart. Bend over to rest your forearms on the surface, keeping your back straight.
Lift one foot off the floor and back behind you. Keep your leg mostly straight or slightly bent.
Focus on lifting the back of the leg toward the ceiling as long as you can.
Hold this position before lowering back to the floor.
Repeat on the other side.
If getting down on the floor is comfortable for you, donkey kicks are a great way to strengthen both your hamstrings and glutes at the same time. “This move helps build coordination between these two muscle groups and supports strong, steady movement,” Dr. Fortney says.
How to do it:
On a yoga mat, get into a comfortable position on your hands and knees. Your hands are below your shoulders, and your knees are below your hips.
Extend your leg back toward the ceiling while keeping your knee bent.
Focus on squeezing your butt muscles as you hold this position.
Lower your knee back to the floor to return to the starting position.
Repeat on the other leg.
Get more information on how to do donkey kicks here.
“This is one of the most functional movements you can practice,” says Dr. Fortney. Functional movements are actions you use in everyday life. For example, you use a hip hinge every time you bend down to pick something up from the floor or get in and out of a car — often multiple times a day. If you feel a light stretch in your hamstrings and glutes, that’s a good sign you’re engaging the right muscles.
How to do it:
Start by standing with your feet about hip width apart and your hands on your hips.
Keeping your back and legs mostly straight, move your chest down toward the floor by hinging at your hips.
Focus on keeping your back mostly straight as you hold this position.
Squeeze your butt muscles as you lift your chest away from the floor and return to standing.
PT tip: “As you bend forward, focus on shifting your hips back and keeping a gentle bend in your knees,” Dr. Fortney says.
Get more information on how to do a hip hinge here.
8. Kickstand RDL
Want expert care? Check if you're covered for our free program →This exercise builds on the hip hinge by challenging one leg at a time. Instead of working both sides equally, you’ll focus more on the front leg, which does most of the work. You might notice a gentle pulling sensation in the hamstrings and glutes of your front leg as you engage these muscles.
How to do it:
Start by standing with your feet in a staggered stance and your hands at your sides.
Your front foot is flat on the floor holding most of your weight, and your back foot is resting lightly on your toes to help you balance.
Lower your chest and hands toward the floor by hinging at your hips while you keep your back mostly straight.
Keep most of your weight in your front foot.
Focus on your balance.
Squeeze your glutes to lift your chest up as you continue to keep most of your weight on your front foot.
Switch legs and repeat.
4 hip extension stretches
Stretching your hip extensor muscles is important for maintaining flexible, comfortable movement in your hips and legs. Try these PT-recommended stretches that target your hamstrings and glutes, helping to ease tension and support more comfortable movement.
1. Seated hamstring stretch
Want expert care? Check if you're covered for our free program →This stretch is beginner-friendly because you do it while sitting, so balance isn’t an issue. “Lean forward until you feel a gentle stretch, but don’t force it. Only hold as long as it feels comfortable or as your physical therapist suggests,” Dr. Fortney says.
How to do it:
Sit at the edge of a chair and straighten one leg out in front of you while resting your heel on the floor.
Hinge at your hips to lean your chest toward the floor and hold. Return to the starting position.
Switch legs and repeat.
Get more information on how to do a seated hamstring stretch here.
2. Hamstring stretch
Want expert care? Check if you're covered for our free program →This stretch is a step up from the seated version, since it also requires you to focus on staying balanced. “Move gently into the stretch until you feel it along the back of your thigh, using support from a table or countertop as needed,” Dr. Fortney says.
How to do it:
Start by standing comfortably. Straighten one foot out in front of you, placing your heel on the floor with your toes pointed toward the ceiling.
Hinge at your hips to move your chest toward the floor while your legs remain straight.
Return to standing.
Repeat on the other side.
Get more information on how to do a hamstring stretch here.
3. Supine glute stretch
Want expert care? Check if you're covered for our free program →This move gently stretches several glute muscles, easing tension and improving flexibility in your hips, butt, and low back.
How to do it:
Start by lying on your back on a floor, bed, or couch. Keep your legs straight and relaxed.
Lift one leg up toward your chest, bending your knee and holding the back of your thigh with your hands.
Gently pull your leg even closer toward your chest.
Focus on keeping your leg relaxed as you hold this stretch.
Relax your leg back to the starting position.
Repeat on the other side.
This is a deeper, more advanced stretch compared to the basic glute stretch, but if you have limited hip mobility, this can feel very challenging. “Move into the stretch gently and only go as far as feels comfortable for you,” Dr. Fortney says.
How to do it:
Start by kneeling on your hands and knees.
Sweep one leg underneath your belly to bring your knee and shin to rest on the floor just behind your hands.
Adjust the bend in your knee to about 90 degrees with your knee lined up in front of your hip.
At the same time, slide your back leg straight behind you and untuck your toes so you are resting some weight on your knee and the top of your foot.
Prop yourself up on your hands or fingertips as you hold this stretch.
Return to kneeling on your hands and knees.
Repeat on the other side.
Get more information on how to do a pigeon pose here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your hip extension exercises
Note: Some of these moves may feel challenging if you’re dealing with a hip pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of hip extension exercises
Building strength and flexibility in your hip extensors does a lot more than make you stronger for lower body workouts — it helps you move through your daily routine with greater ease and comfort. Activities like standing up, picking things up, or climbing stairs can all feel smoother when these muscles get extra attention through targeted exercises. Learn more about all of the potential benefits of hip extension exercises.
Improve ease of movement. Your hip extensors are involved in many everyday activities, such as standing up from a chair, picking things up from the floor, or climbing stairs. Strengthening and stretching these muscles can make these movements easier and more comfortable.
May enhance athletic performance. “The hip extensors are a very strong and powerful group of muscles,” Dr. Fortney says. Strengthening these muscles with targeted exercises can help you take on exercises like running, swimming, resistance training, or Pilates with more power and confidence. Building strength here may allow you to challenge yourself and enjoy your favorite activities even more.
May reduce lower back pain. Weak hip extensors — especially the glute muscles — can sometimes cause your lower back to work harder to compensate during certain movements (like picking a child up off the ground). Over time, this extra effort can lead to discomfort in your back. By strengthening your glutes with hip extension exercises, you can support your lower back and prevent back pain during daily activities.
Reduce injury risk. Keeping your hip extensors strong and flexible helps protect both your hips and lower back from injury. “When your glute muscles aren’t working as well as they should, your body may start to move in less efficient ways. This can create muscle imbalances and increase your risk of injury,” Dr. Fortney says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Arab, A. M., Soleimanifar, M., & Nourbakhsh, M. R. (2019). Relationship Between Hip Extensor Strength and Back Extensor Length in Patients With Low Back Pain: A Cross-Sectional Study. Journal of Manipulative and Physiological Therapeutics, 42(2), 125–131. doi:10.1016/j.jmpt.2019.03.004
Neumann, D. A. (2010). Kinesiology of the hip: A focus on muscular actions. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 82–94. doi:10.2519/jospt.2010.3025
Takahashi, K., Tozawa, H., Kawama, R., & Wakahara, T. (2025). Redefining muscular action: human “adductor” magnus is designed to act primarily for hip “extension” rather than adduction in living young individuals. Journal of Applied Physiology, 138(4), 1088–1099. doi:10.1152/japplphysiol.00600.2024
Ángel González-de-la-Flor, Cotteret, C., García-Pérez-de-Sevilla, G., Domínguez-Balmaseda, D., & Del-Blanco-Muñiz, J. Á. (2024). Comparison of two different stretching strategies to improve hip extension mobility in healthy and active adults: a crossover clinical trial. BMC Musculoskeletal Disorders, 25(1). doi:10.1186/s12891-024-07988-9