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RIPT EXERCISE DATABASE


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SB Bent Knee Hip Extension

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This is one of my favorite "glute firing" exercises.  It is a progression from the basic floor bridge, as the ball's instability increases the challenge.  It teaches proper glute firing, as the glutes must be used functionally to facilitate hip extension.  I like the fact that this movement requires the core musculature to work as a unit.  The glutes tend to be functionally weak in many individuals, therefore it is common for other muscle groups to take over when performing hip extension.  Exercises such as this simple movement can help correct improper glute firing!  Get on it! :)

Pre-Requisites:

You should have good kinetic alignment, hips-knees and 2nd-3rd toe all in line. If this isn’t so, you will activate the incorrect musculature to perform the exercise (piriformis & bicep femoris which will cause your feet to externally rotate).

Preparation:

Lay supine of the floor and place both feet on the ball, hip-width with no turnout, and with soles of shoes against the surface.

Have arms straight out from shoulders with palms facing upwards.

Movement:

Start by drawing-in the core and raising the hips up.

Maintain this position keeping the core/glutes activated and also the feet together.

Hold for a count of two, lower the hips to the floor,and then repeat.

RIPT = Results-based Integrated Physique Training
Sarah E. Rippel, BS, CPT
(225) 326-2317