Hip Extension Exercise Guide [Butt & Glute]

Hip Extension – Hip refers to an anatomical region or a joint. The hip joint connects the axial Skeleton with the lower extremity. It is a type of Ball-and-Socket joint. This joint is moved by several muscles that allow you to rotate your hip and walk.

Hip extension is an important part of stabilizing the pelvis and is required for much of your daily movement. It happens when we open our hip joint. This is a source of great power for sports and exercise. When we are standing and the leg goes back, then we are actually in hip extension. Due to the modern lifestyle, many of us losing the power of hip extension.

Muscles of Hip Extension:

Hip extensor and hamstrings gluteus maximums are the main muscles that are involved in hip extension. These muscles are great for toning the buttocks because the gluteus maximum is a primary muscle of hip extension.

Functions of hip extension:

It stabilizes the pelvis and propel us forward in activities like walking, and stair-stepping.

Athletes use their hip extension in running, jumping, and swimming and so on.

Best exercises for hip extension:

#1. Ball pikes:

It requires a lot of hip strength to maintain balance and pull your hips into a pike position

Procedure:

Start in a plank position, hands beneath your shoulders.
Place the shins on your exercise ball.
Raise your hip until just the very tips of your toes are touching the ball.
Slowly lower yourself, returning to the starting position.

Reps: Repeat for 10-15 reps.

#2. Knee drive holds:

It engages the hip flexors to drive the knees to the chest. You can use either a stability ball or chair for this exercise.

Procedure:

Start in the elevated position.
Keep in mind that your body should be in a straight line from head to toe.
Drive one knee in toward your chest.
Hold your knee for some seconds.
Return to the starting position.

Reps: Repeat for 10 to 12 reps.

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#3. Reverse Lunge with knee drive:

This exercise provides a dynamic stretch for the hip flexors while also strengthening them as you drive your knee towards your chest

Procedure:

Start in the standing position.
Stretch your right leg back and lower into a lunge on your front leg.
Drive your knee toward your chest.
This position should take two seconds to count on raise and lower; don’t try to drive the knee so fastly.
Return to the starting position.

Reps: Repeat for 10 to 15 reps.

Benefits of Hip Extension Exercises:

These exercises strengthen the hip flexor muscles, which helps an athlete in running, and jumping.
These exercises reduce the risk of injury
It reduces pain during or after running.
This exercise helps to reduce fatigue.
Improves the flexibility

Glute Exercises:

#1. Barbell Hip thrust:

This exercise is also known as ‘king of all glute exercises’. This exercise activates the upper and lower glutes to a greater degree than any other exercise.

Procedure:

Place your back on the bench or box.
Bend your knees.
Hold barbells across your hips so your glutes are near the floor.
Raise your hips until they are in a straight line with your body.
Make sure that your back shouldn’t be in arch position.
Return to the initial position.

Reps: Repeat 7-8 reps.

#2. Elevated dynamic hip thrust:

This exercise uses your bodyweight if you keep your form controlled.

Procedure:

Begin this exercise from lying position on the floor.
Raise your feet, with your knees bent at a 90-degree angle.
Raise your hips straight up.
Bring your hips back down to the ground.

Reps: Aim for 10 to 11 reps.

#3. Butterfly Hip thrust situp:

This exercise doesn’t require any equipment.

Procedure:

Start in laying position on the ground.
Bend your knees to press the soles together and bring your feet together.
Raise your hips straight up by squeeze your glutes and core.
Return to the starting position.

Reps: Repeat 10 -12 reps.

Butt exercise for men

#1. Resistance Band Hip Thrust:

Procedure:

Start in the laying position, with your palms flat on the ground.
You have to wrap a resistance band around your feet and hips and bracing your heels against the ground.
Raise your hips until they are in line with your body, then fight against the bend’s pull to lower your butt to the ground under control.

Reps: Repeat 7-8 reps.

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#2. Quadruped Hip Extension:

Start in the standing position and feet flat.
Slowly raise your body.
Turn your foot out slightly for external hip rotation.
Squeeze your glutes.
Slowly, return to the starting position.

Reps: Repeat 7-8 reps.

#3. Hip thrust:

Begin this exercise in laying position with your knees bent at 90-degree angles.
You should place your feet flat on the floor hip-width apart.
Then tilt your pelvis back so that your lower back is flat against the floor.
Raise your hips as high as you can.
Keep your body in this position for a couple of seconds.
After some time, reverse the movement.

Reps: Aim to complete 6 to 8 reps continuously.

#4. Cable standing hip abduction:

This exercise hits your upper glutes muscles.

Procedure:

Stand near the cable machine and lower the arm of a cable machine so it’s level with your ankle.
Keep in mind that your one side closest to the cable machine and foot just behind the cable.
Reverse the movement to the starting position.

Reps: Do 8 to 9 reps.

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#5. Clamshell:

The clamshell exercise targets your hip abductors. This exercise rotates your thigh outward when your leg is straight.

Procedure:

Start this exercise in laying one side position on the flat floor.
Bend your knees at 90 degrees and heels together.
Try to open your heels together and in line with your butt.
Return to the starting position.

Reps: Repeat 9-12 reps.

Butt Exercise for women:

#1. Plie Squat:

Begin this exercise in standing position with your legs, toes turned out, and hand on your hips.
Bend your knees and sit back.
Lower yourself and make sure that your thighs are parallel to the floor.
Return to the starting position.

Reps: Repeat 12 to 15 reps.

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#2. Squat Pulse:

Begin this exercise in standing position with your feet hip-width apart.
Bend your knees to lower into a squat and push your hip back.
Raise yourself and then back down.
Repeat the same procedure.

Reps: Repeat 10-15 reps.

#3. Donkey kick:

Get on all fours on a mat.
Bend your knees at 90 degrees and lift your leg into the air until your body forms a straight line from shoulders to the knee.
Make sure that your right toe is kicking toward the ceiling.

Reps: Complete 15 reps on each side.

#4. Glute Bridge:

Start this exercise by lying on the floor with your knees bent.
Raise your hips.
Keep your body for 2 seconds in this position.
Lower yourself slowly and repeat the same procedure.

Reps: Repeat 10 to 15 reps.

#5. Single leg hip thrust:

The starting position is the same as for the hip thrust.
Lift one foot off of the ground and push through the heel on the floor.
Use your hips to lift yourself up.
Repeat this same procedure with another leg.

Reps: Do 7-8 reps.

#6. Barbell Hip Thrust:

Start this position by sitting on the floor with legs extended.
Loaded barbell up with your thighs until the bar sits on your lap.
Drive your heels into the floor to extend your hips, raising them until your thighs are parallel to the floor.
Repeat this position with the starting position.

Reps: Do 12-15 reps.

#7. Bulgarian Split squat:

Start this exercise by holding a bar on the backs of your shoulders.
Bend your knees at 90 degrees.
Lower yourself.

Reps: Do 10 – 12 reps

#8. Barbell Glute bridge;

Lie on the floor and extend your legs.
You can place a towel on your hips for comfort.
Raise your hips until they are in a straight line.
Begin, the Glute Bridge.

Reps: Do 7-8 reps of this exercise.

Best Glute Exercises:

#1. One-legged Deadlifts:

This exercise is best for your hamstrings and lowers back. You should avoid this exercise if you suffer from any pain.

Procedure:

Lift the weights and take the left leg back behind you about afoot.
Slowly lower the weights towards the floor.
Make sure that you keep your back flat or with a natural arch.
Your abs should contract to protect the back.
Squeeze your glutes and raise your leg.

Reps: Complete 1 to 3 sets of 8 to 16 reps on one side.

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Best Butt Exercises:

Everyone wants a better butt because a strong set of glutes can prevent injury, improve athletic performance, and help you move well as you age.

Some best butt exercises are:

#1. Back extension:

Turn your feet outward at a 45 degree.
Contract your backside by squeezing your glutes at the top of the movement.
Keep your back naturally arched and lower your torso.
Repeat this same procedure.

Reps: Do 12 reps.

#2. Step-up:

Place your foot on a box or bench and placed your weight on the center of your foot.
Hold this position for 2 seconds.
Return to your starting position.

FAQ:

What are the function of these?

It stabilizes the pelvis and propel us forward in activities like walking, and stair-stepping. Athletes use their hip extension in running, jumping, and swimming and so on.

Who can do these?

Literally, anybody can.

What are hips?

Hip refers to an anatomical region or a joint. The hip joint connects the axial Skelton with the lower extremity. It is a type of Ball-and-Socket joint. This joint is moved by several muscles that allow you to rotate your hip and walk.

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