Bodyweight Standing Hip Extension

1. Stand facing a wall with your feet hip-width apart.

2. Place your hands against the wall at about chest height for balance.

3. Shift your weight slightly onto your left leg.

4. Keeping your right leg straight, contract your glutes and slowly lift your right leg behind you as far as you can without arching your back. Your toes should be pointing down, and your hips should remain facing forward without tilting.

5. Hold the position briefly at the top of the movement.

6. Slowly lower your leg back to the starting position.

7. Repeat the movement for the desired number of repetitions before switching legs.

8. Perform the same number of repetitions with your left leg.

Tips: Keep your core engaged throughout the exercise to maintain balance and stability. Perform the movement in a controlled manner, avoiding any jerky motions or swinging of the leg. Do not let your back arch as you lift your leg; maintain a neutral spine to prevent strain on your lower back. Focus on using the glutes to lift your leg rather than the momentum.

Note: The exercise can be made more challenging by holding the leg up for longer durations or adding ankle weights.

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