Exercises You Should Be Doing: Supine Straight Leg Hip Extension with Alternate Hip Flexion
Admittedly, today’s “Exercise You Should Be Doing” doesn’t highlight anything visually badass like, say, deadlifts vs. chains, recoiled sled high pulls (<– seriously, check that out), or, I don’t know, juggling chainsaws while balancing on a BOSU ball.1
Copyright: photozi / 123RF Stock Photo
Nope, today’s exercise recommendation is very plain looking and is about as vanilla as they come. It’s not flashy and it (probably) won’t win anyone any additional Instagram followers. But oh is it a doozy and one I feel is going to raise some eyebrows and surprise people at how challenging it really is.
Supine Straight Leg Hip Extension with Alternate Hip Flexion
Who Did I Steal It From: NYC based coach and AMP Training Active Movement & Performance owner, Chris Cooper.
What Does It Do: Not only is this great for glute activation, but because of the alternating nature of this drill (bringing one leg towards you chest at a time) it also serves as a fantastic core exercise as you must resist the hips from rotating to any one side. In fancy schmancy technical terms: you’re working on rotary pelvic control, or rotary stability.
Many people are incapable of controlling their lumbo-pelvic region and it’s no surprise we see a high incidence of SI joint issues, chronic low-back pain, and many other dysfunctions up and down the kinetic chain within this population.
Drills such as deadbugs, birddogs, Pallof presses, and planks are all exercises that tackle this head on. However, I hope this quick post will encourage people to add this exercise to their repertoire as well.
Key Coaching Cues: Place your feet (heels) on an elevated platform (no higher than 12″) and extend (elevate) your hips off the floor. From there place your fingers on the front of your pelvis (ASIS) and slowly flex on hip, bringing your knee towards your chest. The idea is to use the kinesthetic feedback of fingers on the ASIS to keep your pelvis level throughout the duration of the exercise.
For added badassery, you can progress things by place a light band around your toes.
Give it a try and let me know what you think.
Comments for This Entry
Michael Rhodes
Tony, don't you think it would be better with a more bent knee for glute activation as the straight leg with heel drive would recruit more hamstring? Great hip extension variation regardless, just my thoughtsSeptember 7, 2016 at 11:03 am |
TonyGentilcore
Well, of course. It's not THE best glute activation drill, but those suckers are getting engaged. Plus, with the knees bent you don't get as much of the rotary stability component. It's a tool in the toolbox.September 8, 2016 at 8:52 am |
Michael Rhodes
Good point✌September 8, 2016 at 10:03 am |
Candace
Oooo this looks fun and challenging for my glutes, just got to make sure I'm not overarching my lower back as a result of the elevated platform.September 7, 2016 at 11:47 am |
Logan
Over years of reading Tony's blog I've found I can no longer fit my workouts into a 24 HR day. Each week adding an additional exercise to my program, has created an immense workload! If he doesn't change the name to "Exercises You Should Try" I might have to quit altogether. ;)September 8, 2016 at 9:03 am |
TonyGentilcore
LOL - touche. But I'm glad you attempting to squeeze them in nonetheless....;o)September 12, 2016 at 8:56 am |
Sue Galeone
Now I realize I did these wrong yesterday! I used a platform much higher than 12 inches. Oops! I had a funny exchange with a trainer at the gym looking for a step and he kept trying to direct me to the stair climbers lol. Will look harder next time! Had a great day at the gym though yesterday ;)September 11, 2016 at 10:47 am |
TonyGentilcore
Awesome news Sue - glad to hear you. For YOU, I don't think you even need to go 12" high. Something less aggressive - maybe an aerobics stepper? - would be more than enough.September 12, 2016 at 9:03 am |
Shane Mclean
Yeah, like it Tony. The high sled pull is bad ass. The recoil can have a few other exercise applications as well. Dean hit that one out of the ballpark.September 12, 2016 at 8:50 am |
saran
Wow, I love it tony great for glute activation.September 12, 2016 at 11:31 am |
TonyGentilcore
Glad you liked it.September 15, 2016 at 12:26 pm |
Carly Perez
Tony, I really like the looks of this exercise and had the opportunity to try it out today. I found it hard to balance considering my hands had to stay on my hips, but I feel this will work itself out the more I do the exercise. I also found that it slightly hurts my neck. Is there anyway to make the exercise more comfortable without changing the benefits of it? Email: ceperez@mix.wvu.edu My Blog: https://carlyperezblog.wordpress.com/blog/September 13, 2016 at 1:33 pm |
TonyGentilcore
Carly - I'd try placing an Airex pad (or something equivalent) underneath your head for support. That should help. Glad you liked the exercise and thanks for reading.September 15, 2016 at 12:28 pm |
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