Standing hip extension moves the leg backward at the hip. It is different from lifting the leg to the side or leaning the whole trunk forward. Hospital and NHS exercise guides describe a supported version. Here the purpose is general movement education, not treatment or a rehabilitation schedule.
Choose a stable place
Stand near a firm counter or heavy table that will not roll or slide. Keep the floor clear and place both feet where you feel balanced. Rest a hand on the support. If standing on one leg feels uncertain, do not make balance the challenge. South Tees Hospitals shows support in front of the body.
Make a small backward path
Shift enough weight onto one foot to stand steadily. Let the other leg travel a short distance behind you, then bring it back with control. Keep the knee comfortably straight without locking it. Move slowly rather than swinging the leg. Both South Tees Hospitals and the NHS home exercise guide show this backward movement with support.
Keep the back quiet
Stay tall through the trunk. If your lower back arches, your pelvis tips sharply, or you have to lean forward to move farther, shorten the path. A small clear hip motion is the goal. The NHS guide specifically cautions against arching the back as the leg goes behind you. Do not add a band or weight for this first exploration.
Return and notice
Set the moving foot down gently and feel whether your support remained stable. Try the other side only if the first side felt comfortable. Notice the direction and ease of the movement rather than chasing a distance or a repetition count. The hospital sources give clinical schedules; those are not general instructions here.
Respect your limits
Stop if the movement hurts, makes you dizzy, affects your balance, or causes concerning symptoms. If you have a hip injury, recent surgery, fracture or clinician restrictions, follow your individual plan and ask whether this movement is suitable. A supported position does not make the movement appropriate for every person.
Compare other hip directions
Supported Standing Side Leg Lift With a Level Pelvis moves the leg to the side. Seated Hip Marching lifts a bent knee forward. The beginner mobility guide can help you choose one comfortable option. Fitonomy Mobility is a separate app and is currently in English.
For a held stretch at the front of the rear hip rather than an active leg lift, use the supported split stance guide.