Hip extensions , Buttocks Exercises

Muscle Exercises > Buttocks Exercises > Hip extensions

This exercise for the glutes has become very famous due to its ease of execution and its real effectiveness in toning the glutes without having to use machinery. This is why it is preferred by women, who use it to train the glutes at home or outside where it’s not necessary to use machines. Note: You can put weights on your ankles to increase the intensity of the exercise.

Type

Difficulty

Equipment

Rating

>Strenght
>Resistence

> None

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InstructionsSupport yourself on your elbows and just one knee. The other knee should be lifted slightly off the floor and behind the supporting leg. Deliberately contract your glutes while you fully extend your leg. Return to the starting position. Note: We recommend that you do not bring the knee of the working leg parallel with the supporting leg or bring it to your chest, as is often recommended in the classic version of this exercise. This change will allow you to keep the gluteus maximus under constant tension and concentrate more on the work.

Variants