Mastering Hip Extension for Optimal Control and Strength Alignment

Hip extension is one of those essential movements we do in nearly every Pilates class—whether you’re bridging, swimming, or working on single-leg kicks. But here’s the question: Are you actually using your glutes and abdominals, or is something else doing the work?

Let’s break down this movement and why your body might be skipping the muscles you’re trying to strengthen.

What Is Hip Extension?

Hip extension is the movement of the thigh going behind the body—powered by your glutes and hamstrings. It shows up in exercises like:

• Open Chain: The leg moves freely.  Think: Prone leg lifts, Swimming, Leg Circles.

• Closed Chain: The leg stays planted, and the body moves. Think: Bridging, Lunges, Reformer Footwork.

Both are vital—not just for Pilates, but for life. Hip extension is essential for functional movements like walking, standing up, climbing stairs, running, and even simply balancing on one leg. Without strong, well-aligned hip extension, we tend to compensate elsewhere—often in ways that lead to strain, pain, or inefficiency.

Why You Might Not Feel Your Glutes or Core

It’s surprisingly common to go through the motions of hip extension without really activating the right muscles. Here’s why that might be happening:

• Compensation Patterns: If your glutes or core are underactive, your low back, hip flexors, or hamstrings might jump in to “help”—even if they’re not meant to do the bulk of the work.

• Postural Habits: Long hours of sitting can tighten hip flexors and inhibit glute function. When we try to extend the hip, the pelvis often tips forward (anterior tilt), shifting the work away from the glutes.

• Lack of Pelvic Stability: If the abdominals aren’t gently supporting the pelvis, you may rely on momentum or overuse the low back.

• Misunderstanding the Movement: Focusing on how high the leg lifts (instead of how well it moves) can lead to using the wrong muscles just to get more height.

What We Do Want to See

Whether your leg is moving or your body is moving over a stable leg, here’s what healthy, effective hip extension looks like:

• Neutral Pelvis: Pelvis stays steady—no tipping forward.

• Glute and Hamstring Activation: You feel the effort in the back of the leg, not the low back or hip flexors.

• Core Engagement: Abdominals gently support and stabilize.

• Natural Pelvic Floor Response: No clenching or bracing in the posterior pelvic floor.

• Controlled, Purposeful Movement: Fluid, aligned, and strong—not rushed or forced.

Common Faults to Watch For

• Anterior Pelvic Tilt: The pelvis tips forward to lift the leg higher—often at the expense of the low back.

• Overarching the Lumbar Spine: The back takes over when the glutes aren’t active.

• Gripping Through the Pelvic Floor: Tension builds instead of dynamic, responsive engagement.

• Lack of Core Support: The movement becomes unstable

Why It Matters

When your hip extension is coming from the right places—glutes, hamstrings, and a supported core—you’re not only improving your Pilates practice. You’re also building strength, control, and alignment for everyday movements like walking, running, bending, and getting up from a chair. The benefits ripple into everything you do.

By restoring proper hip mechanics and retraining the body to move efficiently, you reduce unnecessary strain on your spine, knees, and pelvic floor—while unlocking more power and ease in both your workouts and your life.

So next time you’re lifting a leg or bridging up, slow down, tune in, and ask: “Where am I feeling this?”

The more aware you become, the more effective your movement will be.

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About the Author: Francesca Durant 

Co-owner of Durant Physical Therapy and Centered Body Pilates, Francesca Durant is an experienced physical therapist and Pilates professional with specialized training in pelvic health from Herman and Wallace Pelvic Rehabilitation Institute.