How to Do Multi Hip Glute Extension

Multi Hip Glute Extension is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Multi Hip Glute Extension

  1. 01Stand upright and hold onto a stable surface or machine frame for balance.
  2. 02Shift the weight onto one leg and slightly bend the standing knee.
  3. 03Drive the opposite heel backward by engaging the glute until the hip is fully extended.
  4. 04Return the foot to the starting position under control without letting the toe touch the ground between reps.
  5. 05Maintain an upright torso and tight core to prevent any pelvic tilting.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Multi Hip Glute Extension

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Squeeze the glute at the end of the range of motion without arching the lower back to ensure hip extension is pure.

Same coaching engine used inside the A90 app

05 / FAQ

Multi Hip Glute Extension questions

What muscles does Multi Hip Glute Extension work?

Multi Hip Glute Extension is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Multi Hip Glute Extension correctly?

Stand upright and hold onto a stable surface or machine frame for balance. Shift the weight onto one leg and slightly bend the standing knee. Drive the opposite heel backward by engaging the glute until the hip is fully extended. Return the foot to the starting position under control without letting the toe touch the ground between reps. Maintain an upright torso and tight core to prevent any pelvic tilting.

What is the A90 coach tip for Multi Hip Glute Extension?

Squeeze the glute at the end of the range of motion without arching the lower back to ensure hip extension is pure.

Is Multi Hip Glute Extension suitable for beginners?

Multi Hip Glute Extension is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Multi Hip Glute Extension?

No. Multi Hip Glute Extension is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes multi hip glute extension into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime