The hip extensions exercise

This is one of the leg strengthening exercises that work the muscles in your buttocks and the hamstrings. The primary muscles that are used in and benefit from this exercise are:


the gluteus maximus (extends thigh)

biceps femoris (extends thigh) (one of the hamstring muscles)

semitendinosus (extends thigh) (one of the hamstring muscles)

semimembranosus (extends thigh) (one of the hamstring muscles)

piriformis (extends thigh)

and the adductor magnus (extends thigh)

Strengthening these muscles will help you walk more efficiently, climb stairs more easily and get up from a sitting position quicker. This exercise is an excellent addition to any fitness routine.




You can do this exercise with or without ankle weights. The weights will allow you a more intense workout

Make sure that you fully extend your leg

Workout Procedure

Get on your hands and knees on the floor

Breathe in

As you breathe out, extend and raise your right leg, keeping your weight on your left knee

Keep your back straight and do not lean backward or forward

Do not raise your right leg above the line of your back or neck

As you breathe in, lower your right leg back to the starting position

Repeat this exercise with your left leg

Do 8 to 12 repetitions of this exercise on each side

Do this exercise 3 times a week, every other day

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