EXERCISES
Hip extension exercises are great for developing strong glutes and strong hamstrings. Strong hip extensors will help you with balance, posture, running, walking, weight loss, and more. Keep reading to learn more, or, if you'd rather watch the video on hip extension, click the image below.
Definitions
In basic terms, hip flexion means your thigh bone is moving forward against resistance; thus, hip extension means your thigh bone is moving backwards against resistance. We have images of these joint angles in the video above. We have exercise demos in the video too!
Want to learn more about all the joint actions and their corresponding exercises? Click the image below to get more info on our personal training and nutrition classes.
Muscles
The primary movers for hip extension is your gluteus maximus and your hamstring muscles. Your lower back muscles are also secondary movers so be careful with heavy exercises.
Hip extensor exercises are a great way to keep your core strong as well as your lower body. Of course, it's always a good idea to practice muscular balance, so you should also work out your hip flexor muscles along with your hip abductors and your hip adductors.
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Squats
Barbell back squats may be the most well known hip extension exercise in the gym. Squats are great for your glutes, hams, and quads. Because your body requires stabilization during a squat, your stabilizer muscles will also get some work. Squats also gets your heart going which burns up a lot of calories. Click the image below for more info on the benefits of barbell back squats.
Quadriceps
Since we are talking about squats, we need to mention your quads. Yes, barbell back squats are great for your glutes, but squats are also great for your quads. In fact, Signorile et al. (1994) compared the EMG activity of the quadriceps muscle while the subjects performed barbell squats and knee extensions. The data showed that there was more electrical activity in the quadriceps muscle during the barbell squat exercise, than the leg extension exercise.
Squats are great for your glutes and quads. But if you really want to emphasize your quads while performing a squat, you should try the front squat. Click the image below to learn more about the techniques and benefits of the front squat.
Weight Loss
Hip extension exercises usually burn up more calories than other exercises. If weight loss is your goal, use multi-joint, large muscle exercises, as much as possible. Some fat burning, hip extension exercises include squats, lunges, walking, jogging, etc. Add in some chest exercises and some back exercises and you have a perfect muscle building, fat burning routine. Want more weight loss tips? Click on the image below to learn other ways to boost your metabolism.
Summary
Hip extension is a very important joint action. You should include hip extension exercises at least once per week. You can do something as simple as air squats to something more advanced like walking lunges with a barbell on your shoulders. Check out the video above for more tips and tricks.
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