How to hip extend

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Hip extension is the backward movement of your thigh and you do it multiple times every day. Muscles that perform hip extension are active when you stand up from a chair, walk, run, jump, roll over and climb stairs. The main muscles used in hip extension are your gluteus maximus and hamstrings.

1. Lay face down with your hands under your forehead. Make sure you adopt a neutral spine posture lightly activate your abdominals.

2. Squeeze your glutes while continuing to breath normally, then slowly extend 1 leg off the floor without arching or rotating the spine. Either do some reps on the same leg and the switch legs, or do 1 rep per leg at a time.

Make sure you focus on the glute squeeze and do not let it go while doing the movements. Also make sure you don’t rotate your pelvis or hyperextend your lower back.

I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’de like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes, which happen three times a week in Brighton and Hove

click here to do just that!

Andy Payne