Hip Extensors

The Hip Extensor is a great exercise to work the muscles of your gluteus (buttocks) and lower back.

START

FINISH

Rest on your forearms or hands and one knee, keeping the other leg bent at 90 degrees a few inches off the floor.

Exhale and smoothly raise the bent leg upwards, taking it form a start position where both knees are close together, to one where you finish with your thigh horizontal to the floor.

Focus on keeping the movement slow and under control, feeling your glut muscles work as they raise the leg upwards, maintaining an equal position between your legs, avoid letting your leg move out to the side, or rotate around from your waist.

Inhale as you lower the leg back down under control, aiming to keep the knee of this leg off the floor throughout the movement, as this will keep a greater tension within the muscles being targeted.

Beginners should look at this method, aiming to progress onto a straight leg hip extensor once able to perform two sets of 10 - 12 reps comfortably on each leg.

If you feel any pain during the movement at any stage, then you should stop and avoid this exercise until your gluteus / lower back muscles have become stronger.