Hip - Extension - Articulations
Perform hip extensions to improve strength and flexibility in the hip joint.
- Start in a standing position with feet hip-width apart.
- Extend one leg backward while keeping the knee straight.
- Engage your glutes and core as you lift your leg.
- Return to the starting position and repeat on the other side.
How to perform the Hip - Extension - Articulations
- Set up. Set up in a stable, balanced starting position appropriate for the Hip - Extension - Articulations using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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