By Sam Hopes

Copyright tomsguide

Skip to main content

Tom’s Guide

Newsletters

View Profile

Search Tom’s Guide

You May Like

I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn’t expect

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Over-Ear Headphones

Bluetooth Speakers

Smart Speakers

TV & Audio Brands

Entertainment

Streaming Devices

Prime Video

Paramount Plus

PlayStation

Handheld Gaming

Gaming Peripherals

Connections

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

Operating Systems

Identity Theft Protection

Parental Controls

Malware & Adware

Virtual Reality

Augmented Reality

Smart Glasses

Chromebooks

Gaming Laptops

Apple Desktops

Gaming Desktops

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

Google Gemini

Apple Intelligence

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

Home Brands

Popular Brands

View Phones

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

View Network Carriers

Android Phones

View Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

View Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Headphones

View Headphones

Over-Ear Headphones

View Speakers

Bluetooth Speakers

Smart Speakers

TV & Audio Brands

Entertainment

View Entertainment

View Streaming

Streaming Devices

Prime Video

Paramount Plus

View Gaming

PlayStation

Handheld Gaming

Gaming Peripherals

Word Games

Connections

View Computing

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

View Hardware

View Software

Operating Systems

View Security

Identity Theft Protection

Parental Controls

Malware & Adware

View VR & AR

Virtual Reality

Augmented Reality

Smart Glasses

View Laptops

Chromebooks

Gaming Laptops

View Desktops

Apple Desktops

Gaming Desktops

View Tablets

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

AI Engines

Google Gemini

Apple Intelligence

View Wellness

Mattresses

View Mattresses

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

View Fitness

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

View Outdoors

Home Brands

Popular Brands

Meta Connect LIVE
iPhone 17 Pro Max Review
iPhone Air Review
iPhone 17 Review
Best laptops

Best Mattress

Don’t miss these

I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn’t expect

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better

Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes

I added the figure-4 stretch to my mobility routine — here’s what happened to my hips and glutes

Got stiff hips, back, and shoulders? An expert’s 7-minute routine can undo the damage

I swapped crunches for standing abs — and my core has never been stronger

I teach weightlifting for a living — this is the 5-move mobility routine I teach for unlocking tight hips at any age

Forget walking workouts — I tried side-stepping for a week, and it strengthened my glutes and improved my balance

Runners — I’m a personal trainer, and this is the muscle group you might not be strengthening (but need to)

I improved my balance and stability in a week by doing this yoga pose at my desk

No, not squats — according to a physio, this simple seated exercise will help injury-proof your walking workouts

As a personal trainer, these 3 stretches are essential for healthy hips after 40

Stuck with stiff joints? This 5-move kettlebell trainer workout is your range-of-motion reset

Unlock your hips — 3 hip mobility tests you can do from home

I knew this one move could strengthen my hips and boost mobility — but this benefit surprised me most

17 September 2025

I’ve leveled up my hip game with standing leg extensions.

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: Shutterstock)

Sometimes during a yoga class, there’s an exercise you do that involves standing on one of the best yoga mats, drawing one knee to hip height, then extending the leg out in front of you. It’s killer on the hip flexors and quads, testing your strength, balance, and stability, but it also requires hamstring flexibility.

To help improve this balance posture, I’ve been practicing standing leg extensions at home. To do this, stand with your feet hip-width apart, raise one knee to chest height, extend the leg away from you without losing any height, then rebend the knee and lower the leg, switching sides every rep.
I knew it could boost mobility and flexibility, but I didn’t expect much improvement to my hip health or quad strength. And I wasn’t expecting it to increase my ability to perform a certain core exercise. Here’s what regular practice has done for my body, and why I recommend trying it.

You may like

I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn’t expect

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better

What is the exercise?

Standing Leg Extension (Supported) – YouTube

To perform standing leg extensions, simply follow these steps:

Stand with your feet hip-width apart, spreading your toes wide
Place both hands on your hips, slightly tuck your pelvis under and engage your core, standing tall and proud
Lift your right knee to hip height, then, with control, slowly extend your right leg as much as you can without dropping the leg
Flex your right foot so that your toes point toward the ceiling
Hold for a moment, then re-bend the knee
Step your right foot down, then repeat on your left side.
You can add intensity by adding the best ankle weights to increase the tension in your hip flexor muscles and quads. Over time, and alongside some of the best hamstring stretches, you should be able to straighten your leg.
What have I noticed since trying standing leg extensions?
My hamstrings feel more open
I can’t call this a controlled experiment because I teach mobility classes on the side, but my hamstrings definitely feel more comfortable while performing this exercise than before. If you struggle to extend your leg, perhaps warming up your hamstrings first may help. Otherwise, add a generous knee bend as you kick your leg away from you and keep practicing. Hopefully, the leg will get straighter over time.
Poor balance? Start by holding onto something, then try to practice without support.

Sign up to get the BEST of Tom’s Guide direct to your inbox.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.
My left side is much weaker than my right
I couldn’t hold my left leg up for as long, and my leg wanted to drop a lot quicker on my left side, reconfirming to me again and again that my right side is definitely dominant.
On the bright side, exercises like this help reduce any imbalances that may be impacting your walking gait or exercise performance. Obviously, this exercise alone won’t solve anything, but working with your bodyweight or free weights single-sidedly can help to strengthen weaker muscle groups and close the gap between your dominant and non-dominant sides.
I’m getting stronger
Apparently, the practice is paying off because my quads and hips feel stronger, and I can hold the position for longer during yoga classes — something that felt unreachable before this exercise came along. It’s always a bonus when you put the work in and something doesn’t feel as untouchable as a result.

You may like

I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn’t expect

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better

My L-sit improved
Have you heard of the L-sit exercise? There are many variations, but the basic setup is to sit on the floor, place your hands down on the ground, either side of you, then lift and extend your legs away from the ground in front of you and hold. You can perform them hanging from a bar, holding dip bars, or with your hands elevated on blocks.
I like to perform hanging leg raises and seated leg raises, but I was shocked that they both felt more accessible when I returned to them recently. Of course, the leg position is exactly the same, so it makes sense. It just goes to show that functional exercises translate to daily life and other exercise routines or workouts more than we sometimes realize. My L-sit went from a shaky 10 seconds to roughly 20 — although it feels just as brutal regardless.
Want to give this move a try? Try 8 to 10 reps and 2 to 3 sets. I recommend 2-3 times per week.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!
More from Tom’s Guide

Trade crunches for kettlebells — strengthen your deep core muscles with this trainer’s standing abs workout
I’m 72 years old — here’s the simple bodyweight workout I do to build strength and mobility with just 5 exercises
Forget burpees —the ‘Pilates burpee’ is beginner-friendly and low-impact (and you’ll love it)

Today’s best Lululemon Take Form Yoga Mat 5mm, Gaiam Yoga Mat andManduka PRO Yoga Mat deals

Gaiam Yoga Mat

$16.69View Deal
See all prices

Manduka PRO Yoga Mat

$113View Deal
See all prices

We check over 250 million products every day for the best prices

Social Links Navigation
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.
She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.

I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn’t expect

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

I ditched pigeon pose for these 5 hip exercises, and my hips have never felt better

Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes

I added the figure-4 stretch to my mobility routine — here’s what happened to my hips and glutes

Got stiff hips, back, and shoulders? An expert’s 7-minute routine can undo the damage

Latest in Fitness

5 running shoes I’d buy in the Asics end of summer sale — starting from $54

A new study finds these two types of exercise can help fight cancer

Epic New Balance sale live from $25 — get fall-ready with these sneaker and apparel deals

Huge North Face sale knocks up to 50% off fall apparel — here’s 15 deals worth shopping now

The Hypershell X Ultra is the personal exoskeleton that puts a literal spring in your step

I did the Pilates ‘roll like a ball’ exercise for a week, and my mobility improved in a way I didn’t expect

Latest in Opinion

I knew this one move could strengthen my hips and boost mobility — but this benefit surprised me most

This Jason Bateman show you’ve (probably) never seen is a must-watch Stephen King thriller — and it’s streaming on HBO Max

It’s been nearly a year since I started using and fell in love with these headphones, and no, they aren’t Bose, Sony or JBL

I’ve tested a ton of earbuds in the last year — here’s my top picks under $50, $150 and $300

I test headphones for a living and these are the 3 alternatives I recommend over the AirPods Pro 3

I’ve been running iOS 26 since the summer, and one feature alone makes the upgrade worth it

LATEST ARTICLES

Samsung security flaw could let hackers remotely control your device — update your Galaxy phone right now

Garmin launches Bounce 2 — new smartwatch for kids with LTE challenges Apple Watch SE 3

Surprise! Roku’s first projector is already slashed by $70 on Amazon

PS6 — latest rumors and leaks for the next PlayStation console

iPhone 18 Pro design tipped to be mostly unchanged from iPhone 17 Pro — which doesn’t surprise me

Tom’s Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site.

Terms and conditions

Contact Future’s experts

Privacy policy

Cookies policy

Accessibility Statement

Advertise with us

Future US, Inc. Full 7th Floor, 130 West 42nd Street,

Please login or signup to comment

Please wait…