Hip Extension
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A loaded hip-extension exercise that develops the glutes through a stable, horizontal force pattern with limited knee and spinal motion.
Movement media
Accessible movement summary
Sit with the upper back against a secure bench, place a padded bar across the hip crease, and plant the feet about hip width. Brace, tuck the chin slightly, and begin with the hips lowered under control. Drive through the feet and extend the hips until the torso and thighs form a straight line. Pause with the glutes contracted, then lower without losing control of the bar or rib position.
Key cue: Drive through the heels and midfoot.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
