Hip extension moves your leg behind you. Sitting keeps hips flexed, limiting extension. Tight hip flexors prevent full extension. These exercises restore the hip extension that sitting steals. Get personalized mobility routines: Start your 14-day free trial Why This Matters Every step requires hip extension. Running requires more. When hip extension is limited, your lower back extends instead, creating pain. Restoring hip extension protects your spine during movement. The Exercises Practice these exercises in sequence. Move with control and respect your current range. Exercise 1 JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Exercise 2 JME 118 Push your chest forward for an extension. Exercise 3 JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Exercise 4 JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. Exercise 5 JME 117 Resting your hands on either your chair or a wall in front of you, lift one leg in front of you up to 90 degrees, rotate your upper body down, and then reset. Tips for Success Squeeze your glute to extend the hip, not your lower back Hip flexor stretching enables hip extension Lunge stretches address hip extension directly Standing hip extension builds active range Include in post-sitting routine How Often to Practice Practice daily, especially after prolonged sitting. Essential for anyone who sits for work. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial