Hip - Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Hip Extension Stretch
Visualised Target Muscle Groups
Front
Back
How to: Hip - Extension
- Begin by kneeling on your hands and knees on a soft surface.
- Extend one leg straight back, keeping it in line with your hip.
- Lower the knee of the supporting leg down to the ground.
- Hold the position for 15-30 seconds, feeling the stretch in the hips.
- Switch legs and repeat.
Common Mistakes
- Overextending the back instead of focusing on hip movement.
- Not engaging the core, which can lead to instability.
- Holding the stretch too briefly for effective benefit.
Modifications
- Use a yoga block or cushion under your support knee for added comfort.
- Perform the stretch on a soft surface to reduce pressure on the knee.
Tips
- Keep your movements slow and controlled.
- Focus on squeezing your glutes at the end of the movement.
- Maintain a straight line from your shoulders to your knees.
Hip - Extension Alternatives
Tags
hip
stretching
glutes
hamstrings
flexibility
beginner
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