Core Corner: Hip Extension
This exercise helps to develop the strength and coordinated action of the hip extensors (primarily gluteus maximus) and the lumbar spine extensors. It can be performed with either the knees bent at 90 degrees as shown, or with the knees straight. Bending the knees decreases the use of the hamstrings as hip extensors and increases the focus on the glutes.
1. Lie prone on a weight bench with your pelvis toward the end of the bench and wrap your arms around the bench for support.
2. Bend the knees to 90 degrees and do a light contraction of the abdominals to create some ‘set’ or tone in the torso and engage the spine. The contraction should not be so much that it actually moves the spine.
3. Use the glutes to lift your legs and pelvis into the air and allow the lumbar spine to move into extension to lift the pelvis. The whole spine should gently curve, with the shape of the curve and force of the movement evenly distributed throughout the lower spine.
4. Gently lower the legs to the starting position.
When you first start the exercise, have the pelvis and even the top of the thigh slightly on the bench. To increase the intensity of the exercise, slide backwards so that more of the pelvis is off the end of the bench.
Tags: core corner
