Smart Workout Diary

Kneeling Hip Extension

Kneeling hip extension is a bodyweight exercise performed from an all-fours position by driving one bent leg upward and backward. It primarily trains the glutes, with the hamstrings assisting, and helps develop hip-extension strength, glute control, and lower-body stability. It is commonly used in warm-ups, beginner strength training, and glute-focused workouts.

Demonstration

Kneeling Hip Extension — demonstration 1
Kneeling Hip Extension — demonstration 2

Instructions

  1. Start on all fours with your hands under your shoulders and knees under your hips. Keep your spine long and brace your abdomen gently.
  2. Bend one knee to about 90 degrees, keeping that foot relaxed and your hips facing the floor.
  3. Exhale and drive the bent leg upward and backward by squeezing the glute on the working side. Lift only until your thigh is roughly in line with your torso.
  4. Pause briefly without rotating your pelvis or arching your lower back.
  5. Lower with control until the knee returns close to the floor without shifting your weight sharply. Complete the repetitions, then switch sides.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your pelvis square: think of keeping both front hip points aimed at the floor rather than opening to the side.
  2. Use the glute, not your lower back: stop the lift before you need to arch your lumbar spine.
  3. Move slowly and breathe: exhale on the lift and maintain steady control as you lower.
Exercise library