04/12/2025
Hip Extensions💪🏻
This is a repost . If you haven't checked out their page yet, take a look at it, it's awesome.
You've heard me say it many times before: joint position dictates muscle function.
⚡️How to⚡️
✅ Stack your ear over shoulder over hip over knee over ankle. Make sure you've got an in curve in your lower back.
✅ Make sure your hip bones are at at least 1 inch above the edge of the pad
✅ Bend or hinge from your hips to emphasize your glutes while keeping your chest out as you lower down
✅ Stop the movement at the bottom either when you feel your hamstrings begin to stretch or you can't hold the curb in your back any longer
✅ Return two starting position by driving your thighs through the pads and pulling your body up into a straight line, finishing by squeezing your glutes
You can't just hop on a machine or grab a barbell, throw your body around, and hope for the best.
The initial goal is motion, yes! But the ultimate goal is moving well with strength power and stability.
If you perform this motion by bending or hinging from the hips, you emphasize the glutes, groin, and hamstrings. If you perform this motion bending or hinging from the spine, you'll emphasize your lumbar erectors.
Position matters! Biomechanics matter!
If you perform movements with sloppy form, at best, decrease your performance outcomes. At worst, you'll increase your risk for pain and injury.
Do the basics…consistently = Get results
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