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 floor-based hip-extension exercise that builds glute strength and teaches a controlled lockout without external load.
Movement media
Muscle highlight key
Accessible movement summary
Lie on your back with knees bent, feet flat about hip width, and arms relaxed on the floor. Brace gently and tilt the pelvis enough to keep the ribs and pelvis stacked. Drive through the feet and lift the hips until the thighs and trunk form a straight line. Pause with the glutes engaged, then lower under control without pushing through the lower back.
Key cue: Bring ribs and pelvis together.
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.
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