Hip Exercises

Hip Extension

Hip extension moves the thigh backwards behind the body. It is powered mainly by the gluteus maximus and is needed for walking, climbing stairs and standing up from a chair.

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What it does

The glutes drive the leg back when walking. Weakness shows as a shortened stride and difficulty climbing stairs.

You will often see it in our programmes for total hip replacement, hip fracture and hip osteoarthritis, and it features in our joint pain physiotherapy programmes.

How to do it

Standing: hold a chair back or counter for support.
Keeping your trunk upright and knee straight, move one leg backwards a short distance.
Squeeze the buttock at the end, hold 2 seconds, then return.
Lying: lie face down, tighten the buttock and lift a straight leg a few centimetres off the bed.
Progress with an ankle weight or band.

How much

10 to 15 repetitions each leg, 2 to 3 sets, once a day.

Common mistakes

Leaning forward to lift the leg higher.
Arching the lower back.

Stop and check with us if

After hip replacement, check which movements are allowed in your surgeon's precautions.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How far back should the leg go?

Only a short distance. Movement beyond that comes from the lower back.

Can I do this after a hip fracture?

Usually, as part of rehab, when weight-bearing status allows.

Related treatments

Joints

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.