Legs & glutes

Standing leg extension (backwards)

Lifting a straight leg behind you while holding a chair — works the back of the thigh and bottom.

Beginner Low impact Sturdy chair
Movement diagram for Standing leg extension (backwards): standing, hand on a chair to leg lifted back, hand on a chair
Original diagram — start and finish positions.

How to do it

  1. Rest your hands on the back of a chair for stability.
  2. Standing upright, raise your left leg backwards, keeping it straight.
  3. Avoid arching your back as the leg goes back — you should feel the effort in the back of your thigh and bottom.
  4. Hold the lift for up to five seconds, then lower. Repeat with the right leg.

Form tips

  • A small lift with a still back is plenty.
  • Keep your hips facing the chair.

Common mistakes

  • Arching the lower back.
  • Leaning forwards over the chair.

Easier and harder

Make it easier

Make the lift smaller and the hold shorter.

Make it harder

Add an ankle weight or a band.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026

More legs & glutes exercises