Extended-Range, Side Lying Hip Extension Another Instagram favorite, the Extended-Range, Side Lying Hip Extension gives the glutes even more range to work. any of the products or services that are advertised on the web site. Repeat for reps. To get more glute medius activation, loop a resistance band around your legs just above the knees. Its main function is to extend your hip, though it also works to rotate your thighs outward. No problem – here are SEVEN of the best moves for achieving this crucial training goal. Take a big step forward with your right foot and bend both knees until your front thigh is parallel to the floor and your back knee is bent 90 degrees. If you want to move more powerfully and prevent injury, it’s time to incorporate hip extensions into your exercise routine. MOVEMENT 4 – 3D Hip Extension ‘3D Hip Extension’ is the final movement from the ‘Wake up your sleepy glutes’ section as detailed in my bestselling book, The Four Pillar Plan.This is an advanced movement so I would encourage you to watch the previous 3 in the series before attempting this one.. Hold the barbell in place with your hands just outside of your shoulders. This simple exercise will fire up the glutes and hamstrings. Their primary functions are to flex the knee and extend the hip, so they play a major role in locomotion and lower body power production. This bodyweight glute and hamstring exercise is ideal for home use and is also easy on your lower back. advertisements are served by third party advertising companies. Engage your core as you raise your left leg behind you, hip hinging with your right leg and bending your right knee. Not sure which exercises are best for strengthening your hip extensor muscles? But if your booty … The American Council on Exercise did a study out of the University of Wisconsin to find out which exercises were most effective at activating the glutes. Once your torso is parallel to the ground, push your hips forward and reverse the motion to return to standing. Add weight plates to your barbell and position it on the floor in front of you. The material appearing on LIVESTRONG.COM is for educational use only. For more muscle enhancing moves check out Openfit’s Xtend Barre program, try it free today! Perform all your reps, then switch sides. The hip thrusters are arguably the best exercise for the gluteus maximus. Benefits Of Hip Extension Exercises For Glute Training Okay, so popular exercises such as squats and leg presses will develop, tone and strengthen your glutes, along with running and stepping machines, so to call your glutes neglected in your routine may seem like an overstatement, but in fact this is a large muscle group that requires more than a simple squat to keep in shape. While you can perform this exercise with a kettlebell or dumbbell, Araujo recommends you go with a barbell, as the bar makes it easier to maintain good shoulder, head and neck alignment. Next, lift the free leg up into the sky and then lower it back down to the floor in a controlled manner. Three of my favorite glute exercises are the band hip thrust, pendulum quadruped hip extension, and horizontal back extension, but most lifters don’t have access to a Hip Thruster, a reverse hyper, and a glute ham developer. If you're a fan of glute training, you're probably familiar with a few common exercises like donkey kicks or fire hydrants. One possible reason for all of this is that the data shows the glutes are barely activated at the bottom of the squat and far more activated in the full hip extension of the hip thrust. 6 Hip Extension Exercises to Tighten and Lift the Glutes livestrong.com - Bojana Galic. “The stronger these muscles are, the more powerful these movements can be,” says Jasmine Marcus, P.T., D.P.T., C.S.C.S., a strength and conditioning specialist and physical therapist in Ithaca, NY. This is one rep. But do they work? Squeeze your glutes as you lift your hips up into a low bridge. She writes for a variety of companies and publications, including Men’s Health, MyFitnessPal, Everyday Health, and BlueCross BlueShield. Stand with a dumbbell in your right hand, feet planted about hip-width apart. Simultaneously lean your torso forward until your upper body is almost parallel with the ground. Bring the left knee back in towards the starting position, stopping just before it becomes parallel with the right leg.