03 March, 2008
Ask the coach: Exercise of the week - Supine hip extension - knee flexion
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This exercise trains the ham-strings, gluts, lower back and your core and pelvic stability.
1. Lie on your back with heels and toes together, palms up.
2. Keep your ankle, hip and shoulder joints in line.
3. Bend your knees and draw the feet towards the body.
4. Keep your hips up.
5. Extend the legs back out, and lower to the floor.
Exercise Progressions:
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1. Keep hips raised in the air between reps.
2. Bring arms closer to your side to decrease the base of support.
3. Use one leg at a time while the other is held in the air.
Repetitions: 10-15 for double-legged version.
Sets: Start with 2 sets and increase depending on goal
Tempo: Lower in 3 seconds, no pause at bottom, lift up hips and control the pull inwards in 3 seconds.
Rest: 60 seconds.