Equinox personal trainer, Lisa Reed, shows you how to tone your glutes with variations of hip extensions.
These are some of my absolute favorite ways to shape the back of the leg and glutes. And you don’t need any equipment or props so you can perform these right at home.
 |
This is the starting position for hip extensions. Align your elbows under your shoulders and knees under your hips. Abdominals are pulled in tight towards your back to support your spine. Shoulders press down and away from your ears. Keep your gaze down towards the floor so your neck is lengthened. |
 |
 |
| 1. Straight Legged Hip Extension: Start by tapping your toes to the floor. | Exhale as you lift your leg to the ceiling while keeping your navel pulled in and back from arching. Squeeze your glutes and lengthen your leg all the way out. Repeat 20 times per leg for 3 sets each. |
 |
 |
| 2. Bent-Legged Hip Extension: Start by stretching your leg out parallel to the floor. | With a flexed foot, exhale and kick yourself in the butt and squeeze the back of your leg. Inhale to straighten your leg back to the starting position. Repeat 20 times per leg for 3 sets each. |
Entries (RSS)
August 16th, 2008 at 7:26 am
I was looking for exercises to put my hips back into alignment. I went to a chiropractor twice with only minimal results. Do yo think these exercises would help?
Thanks
August 16th, 2008 at 12:24 pm
Yes, by strengthening your hips, glutes and hamstrings will help to realign your body. Also stretching your glutes, hip flexors and hamstrings will also help improve your posture. However, please follow correct form and suck in your abs!