Fitness Training Exercises

Strength Training - Buttocks
Kneeling Hip Extension

Equipment Required:

None

Starting Position:

On all fours with elbows and forearms supporting the upper body, abdominals contracted and back straight.
The all fours position with arms extended and hands flat on the floor is acceptable for individuals who can maintain a flat back throughout the exercise set.
Keep feet relaxed with the tops of feet on the floor.
Alignment Check: Extend and lift the working leg and opposing arm. If this position is stable, overall body alignment and placement is correct. Return to initial starting position.
Extend one leg; rest the toes lightly on the floor.

Actions To Execute Exercise:

Keeping the back straight, hips square to the floor and neck in alignment with the spine, contract the buttocks and lift the straight leg up to hip and back level.
Pause; slowly lower to starting position.
Repeat.
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the buttocks and back of thighs (gluteus maximus, hamstrings).

Variations On This Exercise:

Use a sturdy table or high bench for greater range of motion and better torso stabilization. Lean hips against end of table and lie upper torso face down on the table. Hips remain square and pressed against table. Execute as described above.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or knee problems or during pregnancy.

Fitness Training Tips:

Keep hips square and lift only to hip level.
When using proper form, you should be able to lift the opposing arm and maintain your balance throughout the exercise.
Use slow and controlled movements.