Back-Leg End-Range Hip-Extension Lift (in split)

strengthenhipadvancedGluteus maximus (extend hip, square pelvis)

Content last reviewed: 2026-07-06

Back-Leg End-Range Hip-Extension Lift (in split) — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Settle into a split position with the back leg long behind you.
Tuck the pelvis, keep the torso tall, and rest the hands lightly for balance.
Lift the back thigh off the floor using the glute, keeping the pelvis square and tucked.
Use a small range with a strong squeeze at the top.
Lower under control without arching the low back.

Form cues

Lift with the glute, not by arching the low back
Keep the pelvis square and tucked
Small range, strong squeeze — quality over height

Dosage

Frequency: 2–3×/week
Volume: 3 sets × 6–10 reps each side
Tempo: slow
Builds active end-range for the back leg.

Muscles worked

iliopsoas — anatomical illustration — iliopsoasAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: iliopsoas

Strengthens: gluteus maximus

Target muscles

Iliopsoas Gluteus Maximus

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)