3. How to... prone hip extend
How to Prone Hip extend
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Hip extension is the backward movement of your thigh and you do it multiple times every day, with movements such as walking. Muscles that perform hip extension are active when you stand up from a chair, walk, run, jump, roll over and climb stairs. The main muscles used in hip extension are your gluteus maximus (butt cheek) and hamstrings (back of your upper thigh).
Instructions
1. Lay face down with your hands under your forehead for comfort. Make sure you adopt a neutral spine posture and slightly activate your abdominals (focus on pulling your belly button up to your chin whilst moving).
2. Squeeze your glutes while continuing to breath normally, then slowly lift (extend) 1 leg off the floor without arching or rotating the spine. Either do all repetitions on the same leg and then switch legs, or do 1 rep per leg at a time. Take care to drive this movement from your hip as opposed to your knee which stays straight.
Notes from your P.T
TIP: Make sure that you focus on the glute squeeze and do not let it go while doing the movements. Also make sure you don’t rotate your pelvis or over arch your lower back. A great way to achieve this is to roll a towel into a sausage shape and place it horizontally under the front of your hip bones and try to pull your belly button to your chin. This will make the movement smaller but ensures safe and efficient movement.
Muscles stretched: Glute max and, hip flexor (muscle that runs over the front of your hip) and hamstrings.
Sets and reps? Beginner: 3 sets of 8 reps, with good form. Experienced: 3 sets of 10 reps on each side
Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your health professional or Doctor.
I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’de like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes, which happen three times a week in Brighton and Hove