Exercises for Hip Extension – 2

by | Oct 2, 2015

Strengthening

As promised, it is time for our first gluteus maximus exercise post! Why is this so important? Check out my previous article on the power of hip extension in running to find out!

Laying prone, you can extend the hip and fire the gluteus maximus. But as we have seen, it is very easy to compensate and substitute other muscles in some way to make up for weakness. When doing a prone hip extension for glut max, in need to be done in a particular way:

  1. Have the knee flexed to 90 degrees:
    • The research is showing that the hamstrings and the adductors work too hard when the glut max is weak. So, to activate glut max we need to take hamstring out of the equation, which we do by placing the leg in this position.
  2. Stop the back from arching/bearing down:
    • The back arches because the lumbar extensors are trying to do the work that the glut max should be doing.
    • If you have an arched back, you can place a pillow under your stomach to take out the arch. This will lengthen the back muscles and make them harder to recruit. If your back is relatively neutral (shallow arch), or flat you do not need a pillow.
    • Keep the deep abdominal muscles gently contracted to keep a neutral spine  posture against the work of the back extensors.

The video below shows me doing this exercise:

This exercise is a great stepping stone to prepare us for the exercise that has been shown by research to be the most effective for improving glut maximus strength and hip extension. (What exercise is that, you ask? Check out our next blog post!)

What will the headlines say? Does strength training help runners or not?

Runners Need Strength Training! Or Do They?!

Table of Contents Sometimes the blogs I write take quite a lot of research to do… hence, there can sometimes ...
Read More
The female athlete triad a diagnosis that we need to look for in our female athletes

The Female Athlete Triad

Table of Contents Female Specific Research - The Gap Is Narrowing Right to work, right to vote, and in many ...
Read More
No all stress fractures need an expensive boot

Boots For Stress Fractures and What Exercises Help The Most?

Table of Contents Have you noticed how many people are given a boot to treat stress fractures? If you’ve had ...
Read More

Blood Flow Restriction Training

Table of Contents Why should we lift? Living an active life requires certain levels of strength. For example, when we ...
Read More
Tendon Compression an important thing to consider for some tendons

Tendon Compression – Important to Consider For Some Tendons!

Not all tendons and tendon pain should be treated the same. For example, we tend to consider Achilles tendon pain ...
Read More

What Is The Right Running Shoe For Me?!

Modern advances (and claims) have not done much for injury risk! Runners assign a huge level of importance to footwear ...
Read More

0 Comments

Trackbacks/Pingbacks

  1. Hip extension exercise #1 Stretching - […] promise, next post will be our first glut maximus […]
  2. Hip Extension Exercise #3 The Best Strengthening Exercise! - […] (after post 1, 2, an 3) we get to the top exercise for hip extension and the gluteus maximus!…

Submit a Comment

Your email address will not be published. Required fields are marked *

- Want to be treated without surgery or medication? -

Claim your FREE consultation with the PT who has the most

⭐️⭐️⭐️⭐️⭐️ Google reviews in Huntsville Alabama!