Hip Extension Exercise | Standing Glute Strength Exercise for Older Adults

The hip extension exercise is a standing, chair-supported movement that strengthens the glutes and hips.
It helps older adults improve posture, stability, and walking ability while supporting independence in daily activities.

How to Do the Hip Extension Exercise with Chair Support

INSTRUCTIONS:

  • Stand tall behind a sturdy chair, holding lightly onto the backrest for support.

  • Keep your feet hip-width apart and your posture upright.

  • Slowly extend one leg straight back behind you, keeping the knee straight but not locked.

  • Lift only as far as is comfortable. Do not arch your lower back.

  • Lower the leg back down with control.

  • Repeat for the desired number of repetitions, then switch legs.

TIPS:

  • Keep your chest lifted and core engaged.

  • Avoid leaning forward or arching your back.

  • Move slowly and with control — don’t swing the leg.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Glutes (buttocks)

  • Hamstrings (back of thighs)

  • Core (for stability)

BENEFITS:

  • Strengthens the glutes and hamstrings for walking, standing, and climbing stairs.

  • Improves hip stability and balance.

  • Supports better posture and reduces lower back strain.

  • Helps with daily tasks like rising from a chair or stepping up onto a curb.

BEGINNER VERSION:

  • Hold firmly onto the chair with both hands for maximum support.

  • Lift the leg only a few inches behind you.

  • Perform fewer repetitions and gradually increase.

PROGRESSION OF EXERCISE:

  • Hold the leg briefly at the top of the movement (2–3 seconds).

  • Perform the exercise with one hand on the chair, or without support if safe.

  • Add light ankle weights or a resistance band for extra challenge.