Hip extension (single leg)

Level: 1 2 3 4

Glutes, Hips

Basic movements:

Extension, Plank

Starting position:

Ground facing the anchor point

Strap length:

Mid-calf length

Functional classification:



Lying on your back, arms out diagonally with palms up. Legs bent, right foot on the floor, left foot in the strap, behind the anchor point.
Lift right leg, knee angle 90 degrees;
Lift the pelvis in line with the body, hold the right leg, feet behind the anchor point.
Repeat the same on the other leg.
At the top point, knee angle is 90 degrees;
Pay attention to the position of the feet at the peak point;
At the lower point, hold the pelvis.

Recommended load:


Benefits of exercise

Hip extension (one leg) of the 2nd level on FISIO functional hinges is performed with the fixation of the feet behind the attachment point.

This functional exercise loads the buttocks, shin muscles and the entire back of the thighs well. The purpose of this exercise is to develop the muscles of the back of the hips and buttocks, as well as strengthen and develop the hip joint, which provide a large amplitude of movement of the lower legs, namely flexion, stretching, retraction, reduction and rotation.

Insufficient flexibility of the back of the thigh affects the work of the knee joints and can make it difficult to perform various movements both in sports and in everyday life. Regular exercise has a beneficial effect on the flexibility and tone of the leg muscles, helps reduce the risk of injury, strengthens the lower back muscles, which in general will preserve health and athletic longevity.