Hip Extension with Bent Knee

Exercise Mat Buttocks Hip Stabilizers

This exercise is designed to work your buttocks.


  1. Start this exercise kneeling on a mat.

  2. Lift your right leg up behind you with your knee bent at a 90 degree angle. Your foot should be flat and facing the ceiling.

  3. Move your leg up about a foot from this position, aiming your heel toward the ceiling. Hold for 2 seconds and bring it back to 90 degrees again. Complete all reps on this leg, then switch legs

  4. Recommended reps: Do 3-5 reps per side. Try not to let your low back arch at all during this exercise. To make this more difficult, add an ankle weight.
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