Exercise of the Week - Hip Extension

Okay, the exercise of the week is....Hip Extension!  It is often underrated and left out of many workout programs.  However, it also happens to be one of the most important strengthening exercises out there.  Why?  Because it strengthens the upper back, lower back, glutes (buttocks) and hamstrings - all the muscles that need strength and stability to perform many daily activities (examples: walking and climbing stairs).  This exercise is often executed with improper form and technique, as well as improper range of motion.  It is very important to properly align and position the spine.  Tempo is another area where most of us go wrong.  Slow down!

The pictures below show the beginning stance and the bottom of the movement.  The progression of this exercise is to move to a one-leg hip extension with a single dumbbell in the opposite hand of the stance leg.  The single leg version challenges balance as well as ankle stability.

Let's do this...

Position feet straight ahead and directly under your hips, with a slight bend in the knee.  Begin from the stance position with the shoulders back and the spine and head in good posture.  Keep that core tight!

Begin to inhale as you move at the hip joint (not the low back).  Push the hips back and lower the trunk as low as the hamstrings will allow while keeping the dumbbells close to the body and maintaining good posture.  Pause at the bottom position, then begin to exhale as you push those heels into the ground while giving the glutes a good squeeze.

** If you begin to feel as though you are straining your low back, make sure you are not over-arching your low back.  Also, be aware that the movement comes from the hips, not the low back.

When you have mastered this movement, you can then progress to single-leg hip extension.  The lowering movement is the same as before.

Happy exercising!  Until next week......Christie