Mobility · Focus — Hip
Standing Hip Extension Pulses
Glute activation, hip extension range, standing stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Small pulses. Tall spine.
Leg moves behind you. Torso stays upright. Glute drives the motion. Small range with the glute firing beats big range without 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.