Single Leg Hip Extension With Chair Supported

Muscles worked

Setup

1. Stand facing the back of a sturdy chair, placing both hands on the top rail for balance.
2. Shift your weight onto your supporting leg with a slight bend in the knee.
3. Engage your core and maintain a tall, upright posture with your shoulders back.

How to do it

1. Exhale as you drive your working heel straight back behind you, squeezing the glute at the top of the range.
2. Inhale as you slowly lower your leg back to the starting position over a 2-second count.
3. Keep your hips square to the chair and avoid arching your lower back as the leg moves.
4. Complete all reps on one side before switching to the other leg.

Form checklist

• Keep the standing knee soft to protect the joint.
• Maintain a neutral spine; do not lean forward or arch your back to gain height.
• Ensure your hips remain level and do not rotate outward.
• Focus on a slow, controlled tempo rather than using momentum.

Pro tips

• Imagine pushing your heel toward the wall behind you to maximize hamstring and glute engagement.
• Pause for one second at the peak of the contraction to increase time under tension.

Make it harder

• Add a mini-resistance band around your ankles to increase tension.
• Perform the movement with only one finger on the chair to further challenge your balance.

Frequently asked

What muscles does the single leg hip extension with chair supported work?

The single leg hip extension with chair supported primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the single leg hip extension with chair supported?

The single leg hip extension with chair supported requires no equipment — just your body weight.

Is the single leg hip extension with chair supported good for beginners?

Yes. The single leg hip extension with chair supported is a beginner-friendly movement and a strong foundation to build on.

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