Summer 2014 Exercise Tip
“Hip Extensions/Supine Glute Activation”

photo of a woman performing hip extensions

Hip Extenions are a fantastic way to strengthen the ‘Posterior Chain’ and prevent back pain at the same time.  Lying flat on the ground, [lace your arms out on the floor to your sides. Contract your posterior chain muscles (i.e. Glutes) to raise your hips until they are fully extended. Pause for a count and lower back to the starting position. While your breathing pattern is not as critical in this movement as with most other exercises, try to keep the inhale to the eccentric (down) phase and the exhale on the concentric (up phase).  Be certain not to hyperextend your Lumbar Spine (lower back) during the ‘up’ portion of the movement.

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