4 Hip Extension Exercises to Try at Home

What you can do

Hip extension suggests that your gap, or protraction, the front of your hip.
Having a tough time picturing this? Get on my feet straight and move your right thigh backward. This movement is protraction your hip extension.
These muscles are vital as a result of they assist facilitate everyday movements, like obtaining up from a chair, walking, or running.
Ready to get started? Here are six exercises that target hip extension, complementary routines, and more.

1. Prone hip extension on a stability ball

Reminiscent of the Superman exercise, prone hip extension on a stability ball targets your lower body. This move primarily engages your hamstrings and glutes.
To get moving:
Lay your abdomen on the ball. Your legs can droop off the rear of the ball. Place your hands on the bottom ahead of the ball.
Using your lower back and glutes, pull your legs off the bottom as high as they’ll go whereas keeping your core engaged and in touch with the ball.
Slowly lower backpedal to the beginning position.
Complete three sets of ten reps.

2. Hip extension with a resistance band

You’ll need a light- to medium-resistance band to do this move. If you have a longer band, you can loop it around a post or pole to aid in stability.

To get moving:

Loop the band around one ankle.

Maintaining a straight line in your body, pull your working leg back as far as you can while keeping your leg straight and your spine stationary.

Slowly return to your starting position.

Complete 12 reps on one leg, then repeat on the other side.

Complete 3 sets on each side.

3. Bridge

The bridge is a great glute- targeting exercise. For an added challenge, incorporate weights or elevate your feet.

To get moving:

Lie down on your back with knees bent, your feet on the floor, and your palms facing down at your sides.

Push through your heels to raise your butt and back off the ground, forming a straight line from mid-back to knee.

Pause for 1 second to squeeze your glutes.

Slowly lower your back down to the ground.

Complete 3 sets of 12 to 15 reps.

4. Hip extension leg curl on a stability ball

You’ll need a stability ball to try this advanced combo move.

If you haven’t tried this move before, start by focusing on the hip extension portion. You can add the leg curl later.

To get moving:

Lie on your back with your calves and feet on top of a stability ball. Place your hands at your sides with palms facing down.

Using your lower back and hamstrings, press your butt off the ground so that your body forms a straight line from your upper back to your feet.

From this hip extension position, pull the stability ball toward your butt, performing a leg curl.

Slowly lower your butt to the ground, then repeat steps 2 and 3.

Complete 3 sets of 10 reps.