Floor Hip Extensions

floor hip extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Kneeling on one leg and the other under the torso. You’re resting on your elbows or on your hands and your arms outstretched :

  • Tuck your opposite leg under your chest

  • Move your tucked leg to the rear until your hip is fully extended.

floor hip extension

This exercise performed :

  • Outstretched leg works hamstring and gluteus maximus

  • Flexed leg works gluteus maximus in a less intense way

floor hip extension flex knee

This movement can be worked with a large amplitude or a small amplitude in the last part of the extension. You can maintain a contraction 1-2 seconds at the end of the movement.

For more intensity, it’s possible to use soft weights your ankles. The ease of execution and effectiveness of this exercise.

This exercise is very easy to perform and gives good results. It has become very popular and is often use in aerobics classes.

floor hip extension

Share this article if you think it can help someone you know. Thank you.

-Steph

Machine Hip Extensions

machine hip extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

The torso tilted forwards with your hands on the handles. You’re standing on one leg and the other is slightly forward with the pad placed under the knee joint at mid-distance from the ankle :

  • Inhale and move your thigh to the rear until your hip is fully extended backward (hyperextension).

  • Keep the contraction in isometry for 2 seconds and return to the starting position

  • Exhale at the end of the movement

This exercise works mainly gluteals and a little bit semitendinosus, semimembranosus and biceps femoris long head.

Share this article if you think it can help someone you know. Thank you.

-Steph

High Pulley Lateral Extensions

high pulley lateral extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing in front of pulleys. Keep your arms stretched forward to take the right handle with your left hand and take the left handle with your right hand :

  • Inhale and spread your arms, keeping your arms outstretched. Expire at the end of the movement.

  • Back to the starting position by controlling the movement.

This exercice works deltoids, mainly posterior beams, infraspinatus and teres minor. At the end of movement (when shoulder blades approach), this exercice works trapezius and rhomboids.

Note : For people who have shoulders forward because of chest muscles, do this exercice and use the machine that works rear shoulders help to rebalance posture.

To straighten shoulders, it’s necessary to use moderate weights to stay focused on the end of movement to tighten shoulder blades properly.

Share this article if you think it can help someone you know. Thank you.

-Steph