In the previous article "Recommended Butt Exercise Actions: Prone Hip Stretch (1)" we introduced a great action to help us exercise the butt muscles.

Mentioned in the article

The main direction of hip exercise is hip extension! Typical classic movements include squats, deadlifts, etc.!

However, these movements are more complicated and difficult to feel. At this time, you can choose basic single-joint movements to help you find the presence of your butt and experience hip extension.

Today I want to introduce to you another prone hip extension movement!

As shown in the picture!

This action is actually the same principle as the previous prone hip extension (1)! Just changed the direction, from upper body fixation to lower body fixation!

Action essentials: The main point of force comes from hip extension! The back muscles contract isometrically to maintain a stable and neutral spine! The agonist muscles are the gluteal and hamstring muscles (responsible for hip extension)!

Action description:

Lie prone on a Roman chair, with the lower part of your hips stuck on the stool, place your hands on your chest, tighten your core, and maintain the natural alignment of your body!

Bend your hips and lean over. During the descent, you can feel a growing tension and pulling sensation in your buttocks and the back of your legs. Always maintain the natural curve of your back. Don’t let your lumbar spine bend in pursuit of the depth of your descent!

Then contract your hips, stretch your hips, lift your body, and clamp your hips! Squeeze for two seconds!

Key points:

1. Feel the tension and pulling on the back of your buttocks and legs!

2. Keep the lumbar spine neutral

3. Use total hip extension instead of lumbar extension: the force points come from the gluteal muscles and hamstrings rather than the lower back

4. Use strong contraction of the gluteal muscles to complete the action, and imagine the feeling of pushing the buttocks forward and clamping!