Pendulum Hip Extension

Controlled posterior chain activation — builds glute and hamstring strength through isolated hip extension with pendulum motion

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Lower Back, Core
Equipment	Bodyweight (optional: band, ankle weights)
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Support: Hold wall, pole, or stable surface for balance
2. Stance leg: Slight knee bend, stable and centered
3. Working leg: Relaxed, hanging at hip level or slightly behind
4. Torso: Slight forward lean from hips, chest up
5. Core: Braced and stable
6. Head: Neutral, looking forward

Position Options

Position	Torso Angle	Emphasis
Upright	Minimal lean	More glute focus
Forward Lean	10-20° forward	More hamstring engagement
Deep Lean	30-45° forward	Maximum hamstring stretch

Setup Cue

"Stand tall on one leg, slight forward lean, ready to swing your leg back like a pendulum"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Single-leg stance, working leg ready to extend

1. Standing on one leg with slight knee bend
2. Working leg hanging naturally or slightly behind
3. Torso has slight forward lean
4. Core braced for stability

Feel: Balanced and stable, glute of working leg ready to engage

⬆️ Hip Extension

What's happening: Swing working leg back in controlled arc

1. Initiate movement from glute, not lower back
2. Swing leg back in smooth arc
3. Keep leg relatively straight (soft knee)
4. Extend until glute fully contracts
5. Don't hyperextend or arch lower back

Tempo: 1-2 seconds

Feel: Strong glute contraction, hamstring engagement, balance challenge

⏸️ Peak Position

What's happening: Full hip extension, maximum glute contraction

1. Leg extended behind you
2. Glute fully squeezed
3. No lower back arch
4. Body still stable and controlled
5. Brief hold at peak

Common error here: Arching lower back instead of using glute — keep core braced and focus on glute squeeze.

⬇️ Return

What's happening: Controlled return to starting position

1. Lower leg with control
2. Resist gravity, don't let it drop
3. Return to starting position
4. Maintain balance throughout

Tempo: 1-2 seconds

Feel: Controlled descent, maintaining glute tension

Key Cues

Primary Cues

• "Squeeze your glute" — drive the movement from glute, not back
• "Leg swings like a pendulum" — smooth arc motion
• "Don't arch your back" — keep core braced, neutral spine
• "Control both directions" — smooth up and down

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-0	2s up, 1s hold, 2s down
Hypertrophy	2-2-2-0	2s up, 2s hold, 2s down
Activation	1-1-1-0	Controlled, focus on contraction

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gluteus Maximus	Hip extension — primary driver of leg moving backward	█████████░ 85%
Hamstrings	Assist hip extension, control leg swing	███████░░░ 65%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintains torso position	█████░░░░░ 45%
Core	Stabilizes spine and pelvis	█████░░░░░ 50%

Stabilizers

Muscle	Role
Stance Leg Glute	Maintains balance on standing leg
Hip Abductors	Prevents hip drop on working side
Hip Stabilizers	Keeps hip aligned during movement

Unique Benefit

Unilateral glute activation with minimal equipment. Great for correcting imbalances and learning to isolate glute contraction without back compensation.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Arching lower back	Hyperextends spine	Lower back strain	Brace core, squeeze glute
Swinging too fast	Momentum takes over	Less muscle activation	Slow controlled tempo
Torso rotation	Hips rotate open	Loses glute focus	Keep hips square
Using momentum	Leg swings wildly	Not working target muscles	Control the movement
Standing leg locked	Knee fully straight	Balance issues, knee stress	Keep soft knee bend

Most Common Error

Lower back arching — many people hyperextend their spine instead of extending from the hip. Focus on glute squeeze, not back arch.

Self-Check Checklist

• Movement comes from hip, not lower back
• Glute fully contracted at peak
• Controlled tempo both directions
• Hips stay square, no rotation
• Core stays braced throughout

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Glute Bridge	Both feet on floor	Learning hip extension pattern
Quadruped Hip Extension	On hands and knees	Building glute activation
Supported Version	Both hands on wall	Need more balance support

Standard

Variation	How	Emphasis
Bodyweight	No added resistance	Learning movement, high reps
Slight Forward Lean	10-20° torso lean	Balanced glute/hamstring
Upright	Minimal lean	Maximum glute focus

Harder (Progressions)

Variation	How	When to Use
Banded Version	Resistance band around ankles	Add constant tension
Ankle Weight	Strap weight to ankle	Increase load
Cable Hip Extension	Use cable machine	Consistent resistance throughout ROM

By Target

Target	Variation	Change
Glutes	More upright torso	Minimize hamstring involvement
Hamstrings	Greater forward lean	Increase hamstring stretch
Glute Med	Slight abduction at peak	Add outward movement
Endurance	High rep bodyweight	20-30 reps per leg
Strength	Heavy ankle weight	8-12 reps with load

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (each leg)	Rest	Notes
Strength	3-4	8-12	60s	Add resistance
Hypertrophy	3-4	12-20	45s	Moderate tempo, band/weight
Activation	2-3	15-25	30s	Bodyweight, focus on contraction

Workout Placement

Program Type	Placement	Rationale
Lower body warmup	First exercise	Glute activation before squats/deadlifts
Accessory work	After main lifts	Isolation work for glutes
Home workout	Main exercise	Effective bodyweight glute builder
Rehab/Prehab	Core exercise	Builds glute strength with low risk

Progression Scheme

How to Progress

Start bodyweight for 15-25 reps, then add resistance band or ankle weights. Progress to cable machine for consistent tension throughout range.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge	Learning hip extension pattern
Quadruped Hip Extension	Building glute mind-muscle connection
Supported Version	Balance is limiting factor

Progressions (Harder)

Exercise	When Ready
Banded Pendulum	Bodyweight feels too easy
Cable Hip Extension	Want consistent resistance
Single-Leg Hip Thrust	Ready for loaded hip extension

Similar Exercises

Alternative	When to Use
Hip Thrust	Want to load heavy
Glute Bridge	Bilateral stability
Reverse Hyperextension	Have access to equipment

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Hyperextension can aggravate	Keep movements smaller, focus on glute
Poor balance	Risk of falling	Use more support, hold with both hands
Hip flexor tightness	Limited hip extension	Stretch hip flexors first

Stop Immediately If

• Sharp pain in lower back
• Hip joint pain
• Loss of balance leading to instability

Safety Tips

• Start with bodyweight only
• Use adequate support for balance
• Keep movements controlled, not ballistic
• Don't force range of motion beyond what's comfortable
• Stop if you feel it in lower back instead of glutes

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	10-20° hyperextension	🟢 Low
Knee	Stabilization	Slight bend maintained	🟢 Low
Ankle	Stabilization (stance leg)	Neutral	🟢 Low

Joint-Friendly

Very low joint stress. Hip moves through natural extension pattern with no load on spine.

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❓ Common Questions

I feel this in my lower back, not my glutes. What's wrong?

You're hyperextending your spine instead of extending from the hip. Focus on squeezing your glute to move your leg back, and brace your core to prevent back arching. Keep the movement smaller until you feel it in the right place.

How high should I swing my leg back?

Only as high as you can while maintaining a neutral spine and feeling glute contraction. For most people, this is 10-20° past neutral. Quality of contraction matters more than height.

Should I do this before or after squats?

Before squats as a glute activation exercise (2-3 sets of 15-20 reps), or after as accessory work (3-4 sets of 12-15 reps with resistance).

Can I do this every day?

Yes, as a bodyweight activation exercise. It's low-stress and great for daily glute activation, especially if you sit a lot.

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📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B. (2013). Glute activation patterns — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials — Tier A
• Physical therapy protocols — Tier B

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For Mo

When to recommend this exercise:

• User needs glute activation before lower body workouts
• User is working on glute strength with minimal equipment
• User has glute imbalances or weakness
• User is rehabilitating hip or learning hip extension pattern

Who should NOT do this exercise:

• Acute lower back injury → Wait for clearance
• Severe hip pain → Address underlying issue first
• Cannot maintain balance → Use bilateral exercises instead

Key coaching cues to emphasize:

1. "Squeeze your glute to move your leg, not your back"
2. "Smooth pendulum motion, controlled in both directions"
3. "Keep your hips square, no rotation"

Common issues to watch for in user feedback:

• "I feel it in my back" → Reduce range, focus on glute squeeze, brace core
• "I can't balance" → Use more support, try bilateral version first
• "I don't feel anything" → Check form, add resistance band

Programming guidance:

• For activation: 2-3 sets of 15-25 reps before main workout
• For strength: 3-4 sets of 10-15 reps with band/weight as accessory
• Progress when: Can do 20+ reps with perfect glute focus, ready for resistance

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Last updated: December 2024