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David Slovik, Endocrinology, Diabetes & Metabolism, answeredTo do a hip extension, wear an ankle weight and stand 12 inches behind a sturdy chair. Holding on to the back of the chair for balance, bend your trunk forward 45 degrees. Slowly raise your right leg straight out behind you. Lift it as high as possible without bending your knee. Pause. Slowly lower the leg. Aim for eight to 12 repetitions. Repeat with your left leg. Rest and repeat the sets.