hip-extensions

Hip- extension

The Hip- Extension is an exercise designed to strenghten the butt and hamstring muscles

Movements

Hips
Extension

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.