Recommended exercises for hips (back of legs): Prone hip stretching

Recommended hip exercises: Prone hip stretch

　　In the previous article "Recommend hip exercises: Prone hip flexion and stretch!", we introduced prone and stand up!

　　Prone and stand up is a hip-dominated movement. The hip and the back of the thighs drive hip stretch (hip stretching force)!

　　Today I will bring you another action! It is exactly the opposite of the prone and stand up as previously introduced! Prone and stand up is a fixed lower body, and the hip belt Move the upper body to exercise! And lie on the prone and lift the upper body, and the hip joint drives the movement of the lower body! As shown in the figure!

　　The principle is the same! Just turn in one direction!

　　The action process

　　1. The upper body is leaning on the bench, with the hip joint as the fulcrum, and the stuck height is above the hip!

　　2. Grab the chair. Exercise force on the back of the hip legs to stretch the hips, and lift both legs until the hips are fully extended. Try to keep your legs straight as much as possible, which will increase the difficulty of movement. You can also bend your knees slightly. Keep your hips contracted at the highest point of the movement, squeeze your hips, and then slowly restore and repeat. Then lower your feet in a controlled manner.

What you should pay attention to when performing movements!

　　1. Feel the tension and pulling feeling on the back of your hips when your legs fall!

　　2. Keep your spine neutral, and tighten the core muscles to stabilize the spine. !

　　3. Use total hip joint stretch instead of lumbar spine stretch: the force point comes from the gluteus muscles and the back of the legs instead of the lower back

　　4. Slow down and get up quickly. When the legs fall, you should feel that the hips and the back of the legs are slowly stretched! Go to the lowest point, when the body gets up, use the contraction force of the gluteus maximus to complete the movement, and when the legs are lifted to parallel to the ground, clamp the hips!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

　　The best hip shaping movements - detailed explanation of the essentials of step squat movements

　　Bulgarian split squat movements (Bulgarian split squat) movement diagram tutorial

　　Hip training: weight-bearing side squat movement diagram tutorial