Tall Plank Hip Extension

TALL PLANK HIP EXTENSION

This is a hip extensor strengthening exercise, core anti-rotation exercise, and hip-spine dissociation exercise. Start by going into a Tall Plank position. Keep the core braced, spine neutral and pelvis level. Raise one foot off of the ground and extend the hip maximally without twisting through the pelvis or torso. Hold the end range position for up to 5 seconds before slowly lowering the foot to starting position.

Muscles Involved:

• Hamstrings

  • Semitendinosus

  • Semimembranosus

  • Biceps Femoris

• Gluteus Maximus

• Core

  • Transversus Abdominis

  • Internal Oblique

  • External Oblique

Related Conditions:

• Hip Spine Syndrome

• SIJ Syndrome

• Lumbar Facet Syndrome

• Glute Amnesia

• Hamstring Tendinitis

• Hamstring Strain

• Glute Strain

• Oblique Strain

• QL Strain

Exercise Database