Kneeling Hip Extension with Ankle Weight

This is an excellent exercise to isolate the glutes and hamstring muscles while working on core stability.

  1. Attach an ankle weight to your ankle, starting with light weight until your form is perfect.
  2. Kneel on the floor on your hands and knees, with a straight back, abdominals in, hands under shoulders and knees under hips.
  3. Straighten the weighted leg out behind you and without moving the low back, lift the weighted leg to the level of the back, no higher, and lower slowly back to start position.
  4. Try not to lean to one side as you perform the exercise, but do not be surprised if the outer thigh muscles of the opposite leg feel the work too!

Tip: If you feel strain on the low back, pay more attention to whether your abdominals are engaged, and if you still experience discomfort, lower yourself onto your forearms and perform the exercise.

Variation: This exercise can be performed with no weight at all if desired.

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