Sitting all day keeps your hips perpetually flexed. You can help undo this pattern by doing hip extension exercises.
The quickest, simplest way to extend your hips is to stand up and:
- hold onto a chair or similar support and
- engage your core so that only your legs will move, and
- extend your leg backward.
- Repeat with the other leg.
This video demonstrates this simple hip-extension exercise.
There are many other ways to engage your hip extensor muscles.
This video shows how to do a basic glute kickback.
This video shows how to do the exercise with your leg bent, both without and with weight.
This video shows the basic bridge exercise.
This video shows how to make the bridge exercise more challenging by lifting one leg as you do it.
This video shows how to do a simple lunge that gently stretches your hip flexors.
This video shows the basic lunge exercise and some helpful variations.
This video shows a more athletic version called the split jump lunge.
Standing Hip Extension with Resistance
This video shows how to do a standing resisted hip extension exercise with rubber tubing (you could also use a Thera-Band or similar exercise band).
This video shows how to do resisted hip extension with a pulley machine in the gym.