How To Do Hip Extensions For Seniors Video

Discover a great, low impact workout for seniors. Learn exercises and stretches for your workout routine in this fitness video.

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Place a chair or stable object at hip
Bring knee up to level of hip
Keep base knee slightly bent

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to demonstrate on how to do a hip extension for seniors. You're going to need a chair or stable object preferably your hip height, maybe slightly lower but no too much. Stabilize on one leg. Hands are going to be about in front of you. Just relax your shoulders down your spine. Neck is long. We're going to just simply lift that foot up off the floor, trying to get your knee and your hip in a straight line. Flex your heel just a little bit. You're going to engage that quadriceps muscle. Lower down and then repeat. So think about one, two, three is going to lift and then one, two, three to lower. Take your time going for this motion. We're executing the movement through your hip flexor to work on your quadriceps muscles. Think about hip flexion comes up, no higher than your knee and hip level and then hip lowers. The more comfortable you become, use one hand. Knee is going to lift up and lower. I want you to try between 8 and 12 repetitions. You're resting between 2 and 3 minutes between each set. Try each leg. We're going to alternate back and forth on each leg, again getting 2 to 3 sets. If you're really comfortable here, take both hands onto your sides and just slowly lift that knee. We're want to tuck the pelvis under and engage that hip area. So things to think about: Hands flat in front of you. Chair need to be hip height. Step two, you're placing the weight into one leg. Knee needs to be slightly bent, try not to lock your knee out. Step three, raised up, 90-degree angle, engage through the hip, we're working on your quadriceps muscles and your hip flexors. Step four is to release and lower. Your breath is in three breaths up and three lowers. And that is how we do hip extensions for seniors.

How to Do Hip Extensions For Seniors Video

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