Hip- extension
The Hip- Extension is an exercise designed to strenghten the butt and hamstring muscles
Movements
Hips
extension/Flexion
Muscles
Primary Hip Extensors
•Gluteus maximus
•Semitendinosus
•Semimembranosus
•Biceps femoris—long head
•Adductor magnus—extensor head
The Hip extension is a movement in which you push your hips forward using your glutes. This exercise is also known as hip-thrusts or a glute-bridge. It is essentially the opposite position of sitting down.
That is why this movement is so important. Most of us sit down way to much causing our hip-flexors to shorten and our glutes to be inactive.
Which often results in lower back pain.
How to do it
- Lie on your back and bend your knees so that your feet are flat on the floor.
- Slide your arms out to your sides at 45-degree angles, palms facing up.
- Tighten your core, then squeeze your glutes to lift your hips an inch off the floor.
- This is the starting position. Raise your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Pause, then lower to the starting position.
Exercise Tips:
- The knees should be bend at 90 degrees to get maximum glute and hamstring activation
- Have your hands facing upwards to flatten out the shoulder blades
- Use your core muscles like you do in a plank. Imagine you have to go to the toilet but you cant so you have to hold it in
- Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
Alternative Exercises
Reverse Crunches
Reverse Crunches The reverse crunch is an exercise designed to strengthen the lower abdominal muscles https://youtu.be/s02jKx6VEoQ Movements Hip: FlexionSpine:Flexion Muscles Rectus Abdominus Transversus Abdominis Obliques Hip
Front Raises
Standing Front Raises The Front Raise is an exercise designed to strenghten the shoulder and core muscles https://youtu.be/qmFQTDYwpsg Movements Shoulder: FlexionScapula:RetractionElbowextension Muscles Anterior Deltoid Trapezius Core