Hip Extension On Knees Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Back, Hips, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Kneeling Hip Extension
How to: Hip Extension On Knees
- Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips.
- Keeping your knee bent, lift one leg towards the ceiling, engaging your glutes.
- Hold the position for a brief moment, feeling the stretch in your hip.
- Lower your leg back down and repeat on the other side.
- Perform for the desired number of repetitions.
Common Mistakes
- Arching the lower back excessively.
- Holding the breath during the stretch.
- Not fully relaxing into the stretch.
Modifications
- Use a cushion or mat under your knees for added comfort.
- Perform the stretch standing or lying on your back if kneeling is uncomfortable.
Tips
- Maintain a neutral spine position throughout the stretch.
- Engage your core to support your lower back.
- Breathe deeply and relax into the stretch to maximize effectiveness.
Hip Extension On Knees Alternatives
Tags
hips
stretching
flexibility
beginner
glutes
hamstrings