12. How to... quadruped hip extension

How to quadruped hip extension

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The hip extension is a great exercise to exercise your butt, aka gluteal muscles.

-In order to isolate the gluteal and reduce hamstring involvement, it's best to perform the hip extension in an all fours position.

Instructions

1. Start in a quadruped position (on your hands and knees, with your shoulders above your wrists and your hips above your knees).

2. Tighten your core (Try and pull your belly button toward your chin and tilting your pelvis slightly forward, to reduce the tension in your lower back).

3. Focus on contracting the right glute aka butt cheek. You may need to place your hand on your gluteal to be sure it contracts and shortens feeling tighter under your hand.

4. Slowly lift the right leg up while keeping a 90-degree bend at the knee. The left thigh should be nearly parallel with the ground, you will feel your hamstring (back of your upper thigh working in most cases).

5. Slowly lower to the start position and repeat 10 reps per side. Breathe out as you lift and in as you lower.

Notes from your P.T

TIP1 : Focus on smaller movements, beginners who force the leg upward are likely to cause pain. Want a progression? place a small dumbbell behind the crease of your knee or add an ankle weight.

Tip 2: In order to reduce lower back tension, focus on pulling your belly button toward your chin. Doing this pulls the pelvis into position and requires your transverse abdominal muscles (front, tummy) to do some of the work.

Tip 3: Take care on your supporting leg to ensure that your hip stays above your knee.

Muscles stretched and benefits: Glutes and hips, strengthening glutes can help to take pressure of of the Lower back. If you have less efficient butt muscles your back will try and make up for the weakness which can cause pain.

Sets and reps? Beginners 6 reps one each side (repeated x3 -sets) Advanced 10/12 (repeated x3-sets)

Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your Doctor or health care professional before you begin.

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