Standing Hip Extension Pulses
Glute activation, hip extension range, standing stability
Why it works
Standing hip extension pulses activate the glutes through their primary function — extending the hip. The small, controlled range keeps the lumbar spine neutral while building the mind-muscle connection.
How to do it
- Stand tall on one leg, holding something for balance if needed
- Send the free leg straight behind you in small controlled pulses
- Let the glute drive the motion with a small range while keeping your torso upright
- Small range with the glute firing beats big range without it
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Standing Hip Extension Pulses?
The minimum effective dose for Standing Hip Extension Pulses is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Standing Hip Extension Pulses target?
It targets glute activation, hip extension range, standing stability. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Standing Hip Extension Pulses worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
