< u style='color: blue'>ButtocksRecommended exercises: Kneeling elastic band hip extension
In the buttocks exercise! Mainly centered around developing hip extension strength! All types of deadlifts and bridges are typical hip-dominant movements! It is also one of the most basic movements of our human body, the hip hinge "Hip Hinge"
Today I will give you an uncommon butt exercise: kneeling elastic band hip extension
This is Not a bad move! The kneeling position limits the extent of knee participation! Reduce the involvement of the front thigh! Let you experience the basic hip extension strength! Feel the power in your butt!
At the same time, many people cannot grasp the feeling of moving their hips back during movements! Put an elastic band on your hip joint! The unique resistance of the elastic band will guide you to flex your hips very naturally!
How to do it?
Kneel down and tie one end of the elastic band to a fixture , the height across the river is the same as the hip joint! Kneel on the mat, with your knees and legs on the same line (avoid piggybacking)
Sit your butt back, bend your hips and lean over until your torso and the ground form a 45-degree angle, and feel the buttocks being stretched. !
Then, the gluteal muscles exert force to extend the hip joint and push forward. At the top of the movement, fully extend the hips (buttocks push forward) and clamp the buttocks! Make sure to keep your core tight
Note:
Make sure to keep your core tight during the movement to stabilize your spine
Be stable while pushing your hips forward liveLumbar spine! It’s the hips that exert the force, not the lower back!