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.

 

Tips

 

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

Popular Posts

Cub Swanson

Cub Swanson

TRAINING:  I feel like I’m training a lot smarter and more efficient these days. I typically train 3 times a day at Jackson/Winkeljohn’sThoughts on upcoming opponent, Erik Koch? Tall and Buff When and why did you start training for fighting? I started training four years ago to stop getting into trouble. What ranks and titles [...]

Your own doctor, are you

Your own doctor, are you

Coughs and colds and aches and pains are just part of our everyday life – ok, maybe not literally, but it definitely feels like it! So is it actually necessary to rush to the doctor every time you have the sniffles? More importantly, how do you decide when medical attention is necessary? So here are [...]

The Most Important Element Is Water Of All

The Most Important Element Is Water Of All

14 Detrimental Things That Can HappenIf You Don’t Get Enough Water The following list explains the many detrimental things that can happen to your body if you don’t ingest enough water: Constipation can occur. Water can relieve this condition.When the body receives too little water, it will rob what it needs from other sources (primarily [...]

For weight loss best exercises

For weight loss best exercises

As you set forth on your weight loss workout program, one thing that you’ll want to think about is what the most effective exercises are to be adding into your program. Far too many people spend hours in the gym performing movements that really aren’t going to deliver them the results they’re after and then [...]

Tip for extra muscle growth

Tip for extra muscle growth

I honestly cannot remember where I first discovered this concept, but it’s a brilliant one that’s served myself and many others well over the years. It involves two of the most basic, primitive exercises in the game and simply doing them more often. In a nutshell: upping the frequency.   It’s that tentative subject that [...]

Recently Searched

Q&A

Popular Article

  • 0
    The new mass builder is arachidonic acid The new mass builder is arachidonic acid

    Take a back seat testosterone because post-exercise inflammation is the key to muscle growth! Actually, I’m not that quick (or d...

  • 0
    Fruits for health Fruits for health

    The good news is finding healthy fruits are not difficult. They are everywhere. The bad news is consuming them too frequently can ...

  • 0
    Six Star Whey Protein Plus Six Star Whey Protein Plus

    Six Star Whey Protein Plus is a protein powder that recently turning a lot of heads. Its solid formula has recently been put throu...

  • 0
    Review about great products Review about great products

    Muscle-Tech offers a very good protein bar supplement which contains a total of 310 calories per bar. I've tried a number of prote...

  • 0
    Effective of stress management methods Effective of stress management methods

    Stress management has been a topic of great interest as lifestyles have changed to become more demanding and more fast paced. Toda...

No Comments

    Leave a Comment


    Refresh