Hip Extension
Strengthens the back of the hip and buttock without loading the ankle.
What it helps
Strengthens the glutes and the muscles behind the hip that power each step — built while staying off the foot.
How to do it
- Lie on your stomach, or stand holding a counter for support.
- Keeping your leg straight, lift it gently backward.
- Lower slowly.
Tips
- Move from the hip and avoid arching your low back.
Commonly done as 2-3 sets of 10, daily.
Where this appears in recovery
Hip Extension is part of 13 recovery programs, most often at the immediate recovery (weeks 0–2), non-weight-bearing (weeks 2–6) and protected healing (weeks 2–6) stages, among others. Each program shows how it fits alongside the other movements:
- Distal Fibula Fracture ORIF exercise guide
- Achilles Tendon Reconstruction exercise guide
- Triple Arthrodesis exercise guide
- Flexor Tendon Repair (Leg) exercise guide
- Ankle Arthroscopy (Cartilage Repair) exercise guide
- Posterior Tibial Tendon Reconstruction exercise guide
- Hammertoe Correction exercise guide
- Peroneal Tendon Repair exercise guide
- Medial Displacement Calcaneal Osteotomy exercise guide
- Lisfranc Injury ORIF exercise guide
- Calcaneus Fracture ORIF exercise guide
- Ankle Fusion (Tibiotalar Arthrodesis) exercise guide
- …and 1 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.