Low Back-Hip Extensions

Hip extensor strength is  crucial for a healthy spine (and knees, and ankles for that matter).

So if your hip extensors (Butt) is too weak to jump right into squats, begin these basic butt-building-block exercises.

1) Start with both hands on the bar for stability with your body in a spine neutral position.  Your stomach should be tensed, with your chin slightly elevated.

 

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2) Extend one leg straight back and hold at the “6:00” position.  Hold this for 10 seconds

 

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3) Stand to the side and left your outside leg straight out to the side to the “3:00” position.

 

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4) Once you have mastered these three positions, repeat with your foot turned out away from the body.  This simple change further isolates the glute(s) and will intensify the exercise.

 

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After you have mastered the variation of this exercise, add resistance bands or tubing.  Be careful because a little goes a long way.

 

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After you have mastered all these steps, you are ready to progress to a REAL squat; http://www.backoutofwhack.com/wp/exercises/low-back-squats/

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