Here’s 4 great hip extension exercises I’ve recommended for years and would still recommend for toning the glutes and legs.
Here’s the top 4 techniques that I’d recommend…
1. Stability Ball Bridges
Sit on a stability ball with knees bent and feet hip-width apart, hands on hips. Preferably a ball that won’t burst. That’s no good.
Then, walk feet forward until only your upper back, shoulders, and head are on ball.
Without allowing ball to move, lift hips so that body is in straight line from head to knees. Hold for a moment, then slowly lower hips. Do 12-20 reps.
2. Step-Up to Balance
Stand a few inches in front of a low-box or step. (We use an adjustable step in our studio to adjust the difficulty level). Start with feet hip-width apart and hands on hips (navel drawn-in). Place right foot on box, bending knee to align with second and third toes.
Push into right foot to come up on to the box/step while squeezing butt muscles. Lift bent left leg so thigh is parallel tobox, or tap left foot to box if needed. Step back down. Repeat on otherside. Do 12-20 reps per leg.
3. Single-Leg Romanian Deadlifts
Stand with feet hip-width apart. Lift left foot a few inches off floor and put right hand on hip or with dumbbell.
Bend right knee slightly and hinge at hips, reaching left hand toward floor. Squeeze butt muscles as you comeback up (tap left toes to floor if needed). Do 12-20 reps per leg.
4. Walking Lunges with a Twist
A. Stand with feet hip-width apart, a medicine ball (preferably 6 to 8 pounds) or a dumbbell held in both hands at your chest. Step forward with right foot, reaching ball forward and bending both knees. Right knee should be in line with second and third toes of right foot.
B. Twist torso, bringing ball around to right, then return to center. Shift weight onto right foot and stand, bringing left foot next to right. Repeat on other side. Do 12-20 reps per leg.
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