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 | Vote | |
|
>Strength >Resistence |
|
> None |
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.
Other recommended muscle areas
Muscle Exercise Analysis
"main muscles trained"
- 1 | Buttocks
- 2 | Hamstring
- 3 | Abs
- 4 | Quadriceps
- 5 | Oblique
Associated Fitness Activities
For many users this muslce exercise is particularly useful for the following activities
Other recommended exercises
Based on your choises
Cat Walk
Muscles involved Quadriceps , Buttocks
Equipment
> None
Jumping Lunge
Muscles involved Quadriceps , Calf , Buttocks
Equipment
> None
Squat With Stability Ball
Muscles involved Quadriceps , Buttocks , Hamstring
Equipment
> Swiss Ball
Reverse Lunge
Muscles involved Hamstring , Quadriceps , Buttocks
Equipment
> None 
