Each time you move your legs behind your body, you use the hip extensors. These muscles are used in every aspect of your daily routine, including walking and running. The gluteus maximus, hamstrings and adductor magnus are the primary muscles that help extend the hip, according to the American Council on Exercise. Underuse or overuse of these muscles can cause posture and gait abnormalities. Back pain and injuries can result if there is a muscle imbalance between the hip flexors located on the front of the hip and the hip extensors. It is important to sustain strong muscles around the hip joint.
Hip Raise Leg Extension
Lie on your back with both knees bent and feet flat on the floor. Rest your hands by your side. Contract your abdominal and buttocks muscles and raise your hips off the floor. Keep your hips parallel to the floor without letting them dip to either side. Straighten one leg out in front of you while keeping both knees in line at the same height. Hold this position for a few seconds and continue the exercise by completing the hip raises.
Superman
Lie face down on the floor with your arms stretched out in front of you and your palms facing toward each other. Extend your legs out behind you, keeping your toes pointing away from your body. Keep your head in line with your spine and tighten your abdominal muscles. Exhale as you raise both arms and legs off the floor 2 to 3 inches. Hold this position for two to three seconds before lowering back down to the floor. Do not to raise your head or overarch your back while performing this exercise.
Leg Extension
In a crawling position on the floor, place your hands under your shoulders with hips over your knees. Extend one leg until you have it straight behind you; imagine a line from your head to your foot. Maintain a flat back and hold two to three seconds before returning to all fours. Repeat on your other leg
Step-Ups
To mimic an activity of daily living using the stairs, step-ups can strengthen your hamstrings, quads and glutes. Standing behind a stair or stable bench, place your left foot on the bench. Try to use the muscles in your left leg to assist you with stepping up. Slowly and controlled, step back down on the floor and step up using your right leg. For an added challenge, hold light dumbbells in each hand.
References
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant, et al.; 2010
- "Women's Strength Training Anatomy;" Frédéric Delavier; 2003
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