How to Do
How to Do Elbow Plank With Hip Extension, Abduction, and Prone Iso Abs
The elbow plank with hip extension abduction and prone iso abs should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the elbow plank with hip extension abduction and prone iso abs.
Beginning
Beginning Plank With Hip Extension
1. Start in a prone plank position with your trunk, hips, and knees in a neutral position.
2. Lift the left leg off the ground, flex the left knee, and bring the heel toward the ceiling to stretch the hip past neutral hip alignment.
3. Rep 5-10 times on the left leg, then switch to the right leg.
Movement
Plank With Hip Extension Movement
1. Start off in a plank position.
2. To get there, position yourself as though you're preparing to do a pushup. Bend your elbows so that they form 90 degree angles and hold yourself up by your forearms.
3. Instead of keeping both toes on the ground, lift up with one leg and keep it off of the ground a couple of inches.
4. While you hold the plank, continuously move this leg side-to-side in a slow, controlled movement.
Benefits
Plank With Hip Extension Benefits
Hip extension exercises are vital since the glutes and hamstrings, which make up your hip extensor muscles, are significant movers in your body. Glute strength is important for pelvic alignment and lower back support. Running, walking, and jumping are all made easier with strong hamstrings.
