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Hot to do a Hip Extension Core Exercise

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Part of the video series: Cross Training Core Body Exercises

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Summary: Learn tips on a great core body cross fitness hip extension exercise that will keep you healthy in this free fitness video on cross training core body exercises.

Views: 571 | Tags: personal, training, fitness, exercise, health, equipment, cross, abs, gym, trainer, squats, lunges

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About the Expert

Garrett Smith Garrett Smith NMD CBP CSCS BS, has been interested in exploring, learning, and implementing fitness and nutrition (the proper combination of which he believes... read more

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Video Transcript

Hot to do a Hip Extension Core Exercise

Hi, I'm Dr. Garrett Smith with Expert Village. This exercise is called hip extensions. On hip extensions, obviously hips are here, we are going to be bending at the hips. We're going to be doing this on the back extension machine right next to me, I'm just showing you standing because it's easier to think about. Just the hips move, back stays straight or neutral curves. It's just going to be rising up, bending at the hips, coming over keeping everything in the spine in its normal or neutral position. We get on to the back extension machine. You can use a glute-hand developer or a back extension machine or the 45 degree back extension machines you might have at your gym. We get into position. Hips for the hip extension, for us to bend at the hips, our hips have to be out past the edge of the pad. Then arms can be crossed on the chest. If you need help, you could hold on to the handles. I'm going to put my arms right here, if you want it more advanced you can put the arms out over your head, and we are trying to bend just at the hips. Keeping our back flat and then coming up to straight. Body is straight here, we don't need to come way up in back. Again, bending at the hips, coming up to straight. Usually, we exhale on the way down on these, inhale on the way up. Because we're compressing the stomach so it's easier to breathe out when we come down, then up. That is about it. When you're ready to dismount just grab the handles, push yourself back, and that's called a hip extension on a back extension machine. Important positioning on the hip extension exercise is you have to have your hips out past the edge of your pad. Spinal or back extensions behind, hip extensions out in front. Again, my hips are out here, you'll see where they bend. I'm out past here so the pad is not inhibiting my hips bending at all. That's where we want the positioning of the pad.

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