The hip extensor muscles are used in nearly every facet of our lives. Any time we move our legs behind our body we are using our hip extensors. The Complete Athlete, a website featuring advice from certified athletic professionals, notes that simply walking requires the use of our hip extensors, and an imbalance between the hip flexors and hip extensors can result in back pain. The primary muscles that help extend the hip are the gluteus maximus, the hamstrings and the adductor magnus, according to the U.S. National Institutes of Health.
The Superman
Lie face down on the floor or a mat with your legs straight out behind you and toes pointing away from your body. Stretch your arms out in front of you with the palms of your hands facing toward each other and your head in line with your spine. Tighten your stomach muscles and slowly exhale while raising both legs and both arms off the floor a few inches. Exercise experts at Ace Fitness.org caution that you shouldn't over-arch your back or raise your head while performing this exercise. Hold the position for a few seconds before gently lowering your legs and arms back to the floor without moving your hips or lower back.
Kneeling Single Leg Extension
Kneel down on all fours in the crawling position and place both forearms and both knees on the floor. Lift one knee and keep the leg bent at a 90 degree angle. Hold the lifted leg a few inches off the floor. Raise the lifted leg up and behind your body while rotating your hip so that then thigh of the lifted leg is parallel to the floor. Remember to perform this exercise in a slow and controlled manner in order to feel the tension in the hip extensor muscles.
Prone Leg Extension
This exercise is performed while lying down on your back with both knees bent and both feet flat on the floor. Press down with your feet until you raise your pelvis off the floor. Doctors at East Side Sports Rehab recommend keeping your pelvis parallel to the floor, preventing it from rotating in either direction. Beginners can perform this exercise while keeping both feet on the floor. A harder variation to this exercise is performed by straightening one leg while keeping the knees at the same height and performing the pelvis raise with one foot on the floor. When performing the single-leg version it is important to remember to keep your pelvis level.
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