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March 18, 2014

Exercise Tip: Prone Hip Extensions

This has become one of my new favorite GLUTE exercises.

I usually do this in standing like a Ballerina would- kicking one leg back behind me.  However, using the machine below or even just off the end of a regular gym bench is better. Why?  It allows you to lift your legs against gravity throughout the whole range. It also allows you to perform this with both legs at once so you can make sure you are extending them at equal heights. An added bonus is that this machine allows you to add plates to it. So check if you gym has this.

glutes3

So how do you do it? Lie on your stomach. Start with your legs hip distance apart, toes turned out, and legs hanging down. Then lift both legs straight up, past your torso into as much extension as possible. Make sure you keep your core engaged as to not put too much stress on your lower back. Squeeze your glutes at the top. Then slowly lower your legs back down to the start position.

The 3 main actions of the Glutes are hip extension, hip external rotation, and hip abduction. So this exercise provides a maximal muscle contraction = Bigger booty!

Try it out next time you are at the gym!

Watch it in action below…

Video

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