GLUTE EXTENSION (HIP EXTENSION): The glute extension exercise is great for building strength in your hamstrings, glutes, and core. It also helps you increase hip flexibility and stability, which is important for day-to-day activities. If your hips are not properly stretched, it can often result in injury.
Sets: 3-5
Repetitions: 15-20 (Each Leg)
How To:
1. Start on all fours with your hands below your shoulders and your knees directly below your hips. Engage your core and keep your back flat.
2. Lifting your knee off the ground, slowly kick your right leg back and up, driving your heel toward the ceiling. Straighten your leg out as you are swinging it back. Only lift your leg as high as your body allows. Squeeze and hold at the top for 1-2 seconds per repetition.
3. Slowly lower your leg back down to starting position and repeat with the same leg. Once you have finished the reps for your right leg, continue this movement with your left leg.
Tips:
- Squeeze your glutes and keep your abs tight throughout the exercise.
- Keep your back and neck in a neutral position.
- Keep your leg in line with your hip.
- This exercise can also be performed from your elbows instead of your hands.
- Lead with the heel of your foot.
Exercise Variation – Standing Glute Extension: (Beginner)
Stand facing a wall, about an arm’s length away. Place both hands on the wall at chest level. Keep your hips forward, extend your leg back behind you with your knee slightly bent. Squeeze your glutes at the top of the movement and hold for 1-2 seconds per repetition. After completing all the repetitions, switch legs and repeat movement with the opposite leg.
