HIP
EXTENSION - PRONE
CORRECT FORM
1)
Lie in the prone position on your stomach as shown.
2) From this
position, raise one leg up in the air while keeping your back completely
straight. Do NOT arch your back up off the floor/mat/table. Your
pelvis should stay on the table. Bend only at the hip joint.
Also keep your
knee straight as well. Hold 2-3 seconds and slowly lower under control
3) Inhale as
you lower the leg. Exhale as you raise the leg.
MUSCLES
USED
SAFETY CONSIDERATIONS/PRECAUTIONS
The main safety consideration for this exercise is to keep the lower
back straight and your abdomen flat on the table. It is a common mistake
to lift the entire pelvis upward in an effort to lift the leg up higher.
Doing this will compress the lumbar spine together and may cause injury
if performed over time in this manner.
EFFECTIVENESS
Performing hip extension in this manner is a good exercise to maintain
full range-of-motion at the hip joint in extension. Humans are not
born with very much hip extension and it is common as we age to lose
it.(1)
This will not however, lead to very much in the way
of muscle strength or mass gains. It IS a good way to "tone"
the gluteals.
HELPFUL WITH TRAINING FOR
Everyday life. Any sport which requires good hip range-of motion (i.e.
kicking sports, running sports).
References:
1.Roach
KE, Miles TP: Normal hip and knee active range of motion: The relationship
to age. Phys Ther. 1991; 17:656-665. |
