Hip extension occurs when the angle between the front of the thighs and the torso is increased, such as in standing from a seated position. According to Elaine Marieb in her book Anatomy and Physiology, the gluteus maximus is the main extensor of the hip and is assisted by the hamstring muscles. Hip extension exercises will yield strong, powerful, hips and legs.
Straight Leg Deadlift
The straight leg deadlift specifically targets the gluteus maximus and hamstring muscles. Stand with your feet slightly apart with your shins against a loaded barbell. Bend forward at your hips with your abdomen contracted and your back arched. With your legs as straight as possible, grab the bar with an overhand grip wider than your legs. Maintaining straight legs and a slight arch in your back, stand upright by extending your hips. With control, bend forward to the initial position. All the movement from this exercise should originate from your glutes and hamstrings, and your arms should be relaxed throughout the exercise.
Cable Hip Extension
The cable hip extension isolates the gluteal muscles. Stand facing a low pulley machine. Attach the ankle cuff to your right leg. Reach forward with both hands to grasp the machine for balance. Step back a step with your left foot. Contract your abdominal muscles and straighten your back. Maintaining this position, pull the cable back by extending your right hip keeping your legs as straight as possible. Complete the desired number of repetitions and then switch legs.
Stability Ball Bridge
The stability ball bridge targets the back, hips, hamstrings and abdominal muscles. Begin by lying face up on the floor with the back of your lower legs and heels centered on a stability ball. Your legs should be hip-width apart with your toes pointing toward the ceiling. Contract your abdominal muscles, press your lower back into the floor and extend your arms out to your sides to provide stability. Maintaining this position, slowly press your hips upward into extension by contracting your gluteal muscles. At the same time, press your lower legs and heels into the ball to enhance your stability. Continue upward until your body forms a straight line from your shoulders to your feet. Pause here for a count of one and then slowly lower back to the floor.
Superman
The superman exercise requires the hips to go from extended to hyper-extended and primarily works the gluteus maximus and back. Lie face down on the floor with your arms and legs fully extended. Pull your belly button into your spine and stabilize your core muscles. Maintaining this position, simultaneously lift your arms and legs by contracting your lower back and glutes. Hold this position for a count of two and then gently lower back to the floor.
Floor Hip Extension
The floor hip extension targets the gluteus maximus and hamstring muscles while also working the core stabilizing muscles. Begin on the floor with your weight distributed between your knees and elbows. Position your elbows below your shoulders and your knees below your hips. Pull your belly button into your spine and contract your abdominal muscles. Bring your right knee toward your chest and then extend it back, creating complete hip extension. Pause at the top of the movement and hold the contraction for a count of two and then take the knee back to your chest. Complete the desired repetitions and then switch legs.
Back Extension
The back extension requires hip extension through upper body movement rather than lower body. This exercise works the back muscles as well as the glutes and hamstrings. Lie face down on a Roman chair and place your ankles under the roller pads. Ensure that your pubis bone is not resting on the support pad. Cross your arms over your chest to prevent any flailing. Begin with the top of your head toward the floor. Slowly raise your torso upward by extending your back and hips until you are horizontal. With control, lower down to the starting position.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- ExRx.net: Cable Standing Hip Extension
- American Council on Exercise: Stability Ball Shoulder (Glute) Bridge
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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