Standing hip extension with chair support, illustrated in 3 steps — Stand behind a stable chair with both hands on the chair back.

Hips, Glutes

Standing hip extension with chair support

A simple move for your hips and glutes, done standing up. About 30 seconds each side.

Position: Standing
Equipment: A sturdy chair
Time: About 30 seconds each side
Works: hips and glutes

Free Included in the free version of Desk Gym.

Get guided breaks like this

How to do standing hip extension with chair support

Set
Stand behind a stable chair with both hands on the chair back.
1
Hold the chair back and stand tall on both feet.
2
Move one leg straight back, keeping the knee soft.
3
Pause, then lower the foot and repeat.
Switch sides and repeat.

Take care. Keep the torso upright; do not lean forward.

Gentle movement guidance, not medical advice. Stop if anything hurts.

Illustration drawn for Desk Gym.