Standing Hip Extension
- A sturdy pole or wall for balance (optional)
1. Starting Position:
- Stand with your feet hip-width apart.
- If using a resistance band or cable machine, secure it at ankle level on one leg.
- You can place one hand on a sturdy pole or wall for balance if needed.
2. Body Alignment:
- Keep your back straight and engage your core muscles.
- Your shoulders should be relaxed and aligned over your hips.
3. Movement:
- Shift your weight onto your supporting leg.
- Slowly lift your other leg straight behind you. Keep your knee straight.
- Focus on using your glutes and hamstrings to initiate the movement.
- Lift your leg until it is parallel to the ground or as high as comfortable without compromising your posture.
4. Hold:
- Hold this position for a moment while squeezing your glute muscles.
5. Return:
- Slowly lower your leg back to the starting position.
- Make sure to maintain control throughout the movement.
6. Repetitions:
- Perform 10-15 repetitions on one leg before switching to the other leg.
- Aim for 2-3 sets per leg.
Tips
- Keep your movements slow and controlled to avoid strain.
- Focus on maintaining your balance and posture throughout the exercise.
- If you're using resistance, adjust the tension as needed based on your fitness level.
