Hip Extension Exercises - No Equipment Required

 

By Rick Morris

 

Hip extension and running go together like chocolate chip cookies and milk. You just can’t have one without the other. Your hip extensor muscles are working overtime every time you push off. They work especially hard when you are running uphill.

Your primary hip extensor muscle is one that you are intimately familiar with. You sit on it all the time - your gluteus maximus. Your hamstring muscles are also strong hip extensor muscles. The external rotator muscles also play a smaller role in hip extension.

 

Some runners tend to leave hip extension exercises out of their strength training routine because they think these muscles are adequately strengthened during their running workouts. It’s definitely true that running does a great job of conditioning these muscles but it’s also a good idea to further improve the power and injury resistance of your hip extensors with actual strength training.

 

The following hip extension exercises will improve the strength, endurance and injury resistance of your hip extensor muscles.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip Kickback

 

Position yourself on your hands and knees with your back straight. Don’t allow your back to sway or arch.

Keeping your knee bent at a 90 degree angle, kick your right foot back as far as possible by extending your right hip.

Return to the starting position

Keep performing that motion for about 30 seconds.

Repeat using your left leg as the kicking leg.

 

Hip Rollback

 

Hip rollbacks are similar to fire hydrant wrap-arounds. The hip rollback incorporates a continuous rolling motion.

Position yourself on your hands and knees with your back straight. Don’t allow your back to sway or arch.

Keeping your knee bent at a 90 degree angle, move your right leg laterally away from your body so your thigh is parallel to the ground and your knee is pointed away from your body.

As part of the same motion kick your right foot back as far as possible by extending your right hip.

Return to the starting position by completing the “circle” by driving your knee back under your body. Keep performing that rolling motion for about 30 seconds.

Repeat using your left leg as the kicking leg.

 

Two Leg Hip Bridge

 

Lie on your back with your knees bent at a 90 degree angle and your arms at your sides.

Press your hips up by driving your feet against the ground.

Keep your knees bent throughout the exercise.

Slowly return to your starting position

Repeat for your desired number of repetitions.

 

Two Leg Bench Bridge

 

Position your body in a supine position with your upper body supported by your hands and your lower body supported by your feet on a bench or step that is about 12 to 18 inches high.

Begin with your body and legs straight. Don’t let your back sway or arch.

Raise your hips up into a bridge position by pushing with your heels and extending your legs at the hip.

Slowly return to the starting position.

Repeat for your desired number of repetitions.

 

Steep Hill Sprints

 

Do these on a very steep hill or on a treadmill elevated to between 12 and 15 percent.

Before beginning this workout, warm up thoroughly with some easy running.

Sprint up the hill at the fastest pace you can maintain for about 100  to 200 meters.

Jog down the hill for recovery

Repeat this between 4 and 10 times. For your first attempts go for 4 repeats and gradually build up to 10 repeats.

Cool down with 10 minutes of easy running and some light stretching.

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