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Hip Extension On Knees

Hip Extension On Knees

Hip extension on knees is a highly effective exercise that targets and strengthens your glutes, hamstrings, and lower back muscles. It is a great option for individuals looking to tone and strengthen their posterior chain. This exercise can be performed both at home and in the gym, using minimal equipment. To perform the hip extension on knees, begin by getting down on all fours with your hands directly below your shoulders, and your knees below your hips. Keep your spine aligned and engage your core muscles throughout the exercise. From this starting position, flex one foot and lift your knee off the ground, extend your leg straight back, and squeeze your glutes at the top of the movement before returning to the starting position. The hip extension on knees is a low-impact exercise that places minimal strain on your joints. It helps improve hip mobility, strengthen the muscles responsible for hip extension, and can be beneficial for individuals recovering from lower back or hip injuries. Moreover, incorporating this exercise into your workout routine can enhance your overall athletic performance and help prevent future injuries.


  • Start by positioning yourself on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Keeping your back straight and your neck neutral, begin by extending one leg straight back behind you, focusing on using the muscles of your hip to lift the leg.
  • Continue lifting the leg until it is in line with your body, or until you feel a contraction in your glute muscles.
  • Pause briefly at the top of the movement, then slowly lower the leg back down to the starting position.
  • Repeat the movement with the opposite leg, alternating sides for the desired number of repetitions.
  • Remember to breathe continuously throughout the exercise, inhaling during the lowering phase and exhaling during the lifting phase.
  • Make sure to maintain proper form and avoid any excessive arching or rounding of your back.
  • To increase the intensity, you can add ankle weights or resistance bands.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and support your lower back.
  • Maintain a neutral spine by keeping your back straight and avoiding any excessive arching or rounding.
  • Focus on using the muscles of your glutes and hamstrings to perform the hip extension movement.
  • Control the movement and avoid any jerking or sudden movements, especially on the extension phase.
  • Make sure to squeeze your glutes at the top of the movement to fully engage those muscles.
  • Start with lighter weights or resistance bands and gradually increase as you get stronger and more comfortable with the exercise.
  • Keep a slow and controlled tempo during both the lifting and lowering phases of the movement.
  • If you're experiencing any knee discomfort, try placing a folded towel or mat underneath for cushioning.
  • Remember to breathe steadily throughout the exercise, exhaling as you extend your hips upwards.
  • Always warm up properly before performing this exercise to prepare your muscles and joints for the movement.

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