1. Stand upright with your feet hip-width apart. If you need support, you can stand next to a wall or chair for balance.
2. Brace your core to stabilize your spine.
3. Shift your weight onto your left foot.
4. Keeping your right leg straight, lift it directly behind you without bending your knee or pointing your toes.
5. Rise only to the point where you feel the contraction in your glutes, ensuring not to arch your back.
6. Hold the lifted position for a second, then slowly lower the leg back to the starting position.
7. Repeat for the desired number of repetitions.
8. Switch legs and perform the same number of repetitions with your left leg.
Make sure your movements are controlled, and avoid swinging your leg or using momentum to lift it. Keep the motion slow and deliberate to maximize glute engagement. If you wish to increase the difficulty, you can add ankle weights or perform the exercise on one leg at a time to challenge your balance further.
For an added challenge and to engage your hamstrings further, you might include a slight knee bend as you lift your leg, turning the exercise into a "donkey kick" motion. However, with the traditional hip extension, your target is primarily your glutes with secondary activation of the hamstrings, and the leg stays straight throughout the exercise.
Remember to breathe steadily throughout the exercise. Inhale as you prepare to lift your leg, and exhale as you perform the hip extension.
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