When it comes to developing powerful glutes and hamstrings, there’s no substitute for hip extension exercises. These strength-building moves work the muscles in a way that other methods can’t quite compare to, delivering impressive results. There are various types of hip extension exercises, each targeting different muscle groups and offering unique benefits.
Whether you’re looking for serious bodybuilding gains or just want to feel stronger when running or playing sports, hip extensions can be a great way to reach your goals. In this article, we’ll take a look at 7 of the best hip extension exercises available today – so let’s get started!
Best Hip Extension Exercises
Hip Thrust
The hip thrust is a popular exercise for strengthening the glutes and hamstrings. This move involves lying flat on your back with your feet planted firmly on the ground. You then drive up with your heels, pushing through your hips until you create a bridge-like position before lowering yourself back to the starting position. Hip thrusts are great for building explosive power in the lower body and for increasing mobility in the hips.
Glute Bridge
The glute bridge is another excellent hip extension exercise. This move involves lying flat on your back with your feet planted firmly on the ground. You then push up through your heels, driving your front hips upward and forward into the air until you create a bridge-like position before lowering yourself back to the starting position. The glute bridge is involved in many hip extension movements and is great for targeting and strengthening the glutes and hamstrings while also improving mobility in those areas.
Romanian Deadlift
The Romanian deadlift is a compound exercise that targets the entire posterior chain. This move involves starting with your feet hip-width apart and your knees slightly bent. You then reach left leg down towards the ground, keeping your torso still with flat back as you hinge left leg up at the hips before returning to the starting position. The Romanian deadlift is great for strengthening the hamstrings, glutes and lower back while also improving mobility in all three muscles those areas.
Step-by-Step Instructions for the Romanian Deadlift
1. Stand with your arms straight, your feet hip-width apart and your knees slightly bent.
2. Reach down towards the ground, keeping a flat back and your torso still as you hinge at the hips forward.
3. Before returning to the starting position, squeeze your glutes and hamstrings at the top of the move.
4. Pause and slowly lower yourself back to the starting position, maintaining control of your upper body throughout the entire movement.
Kettlebell Swing
The hip extension kettlebell swing is a dynamic hip extension exercise that helps build explosive power in the lower body while also increasing mobility in the hips. This move involves holding a kettlebell with both hands and swinging it up to shoulder or hip height, before returning to the starting position. The key involved in hip extension is to focus on using your glutes and hamstrings rather than relying on momentum to complete the exercise.
Step-by-Step Instructions for the Kettlebell Swing
1. Start by standing with your feet shoulder-width apart and a kettlebell in front of you on the floor.
2. Bend your knees slightly, reach your right leg towards left foot and right leg down towards the ground and then lean forward with your hips forward, and grab the kettlebell with both hands.
3. Swing the kettlebell up to shoulder height using your hips and glutes instead of momentum.
4. Pause at the top of the move, then slowly lower the kettlebell back to the starting position with control.
Back Extension
The back hip extension movement is a great exercise for targeting the glutes and lower back, as well as improving mobility. This prone hip extension move involves lying facedown on a mat with your arms outstretched and feet hip-width apart. From there involved in the prone hip extensions back hip extension move, you will raise your chest off the ground by pushing through your hands and squeezing your glutes at the top of the prone hip extension back extensions back hip extends move.
Step-by-Step Instructions for Back Extensions
1. Begin by lying face down on a mat with your legs bent, your arms outstretched and feet hip-width apart.
2. Keeping your feet flat and your arms extended, raise your legs straight chest off the ground using your glutes and lower back muscles.
3. Make sure to keep your neck in straight line along with your spine and pause at the top for a few seconds.
4. Slowly lower yourself back down to the starting position, maintaining control of body weight throughout the exercise.
Single-Leg Hip Thrust
The single-leg hip thrust is a great exercise for building balanced hip and glute strength, as it targets strongest glute muscles on each hip and side of the body individually. This move involves lying on your back with one leg and hip bent and the other and hip extended. From here, you will raise your hips off the floor by squeezing your hip with your glutes and driving right foot up through your heel.
Step-by-Step Instructions for Single-Leg Hip Thrusts
1. Begin by lying on your back with one leg, knee bent, and the other extended, keeping your knees bent and your feet flat on the ground.
2. Drive right knee through your heel and squeeze your glutes to raise your hips off the floor, ensuring you keep main muscles in your hip muscles core engaged throughout the movement.
3. Hold at the top for a few seconds and slowly lower back down to the starting position with control.
4. Repeat on the other side, and make sure to keep your reps slow and controlled throughout the entire exercise.
Reverse Hyperextension
The reverse hyperextension is a great exercise for targeting the glutes and hamstrings, but there are ways to adjust the difficulty level or incorporate variations. For example, you can add weight by holding a dumbbell in your hands as you perform the move. You can also add an extra range of motion by including a calf raise at the top of each rep. Lastly, you can also increase the intensity by doing single-leg reps or slowing down your tempo for a greater challenge.
No matter how you choose to adjust the exercise to incorporate hip extension exercises, make sure to practice proper form and control throughout your hip- extension exercises and movements. Doing so will ensure that you get the most out of this effective hip extension exercise routine.
Hip Extension Exercises FAQS
Q: Which two hip extensor muscles does the first hip flexion joint and the hip flexors and extension first hip flexors target?
A: The hip extension exercise targets several major muscle groups, main muscles including the gluteus maximus and hamstrings. Additionally, it can also engage your other back core muscles, hip extensors muscles, and lower back.
Q: What should I do if I’m having trouble performing the reverse hyperextension?
A: If you’re having difficulty with this exercise, try starting without any added weight or range of motion. Focus on perfecting your form first and then slowly add variations to workout routine to increase the difficulty as you become more comfortable with the body forms you move. Also, don’t be afraid to take breaks throughout your workout routine to recharge and refocus before continuing on.
Q: Are there any other beneficial exercises for knee pain besides targeting the front hip joint for standing or standing and hip joint extension exercises?
A: Yes! Other great exercises for targeting the hip extension include squats, deadlifts, and glute bridges. As with all other hip extension, hip extensions target the reverse hyperextension, make sure to focus on proper form and control throughout your hip extension movements in order to get the most out of these hip extension exercises.
With the right form and intensity, hip extension exercises can be an incredibly effective way to target your glutes, hamstrings weak hips, and core.
