By Elizabeth Towe
Objective:
This exercise helps to develop the strength and coordinated action of the hip extensors (primarily gluteus maximus) and the lumbar spine extensors. It can be performed with the knees bent at 90 degrees or with the knees straight. Bending the knees decreases the use of the hamstrings as hip extensors and increases the focus on the glutes. The strength of these muscles serves as the foundation for the quality of movement.
- Lie prone on a weight bench with the bend of your hip joint at the end of the bench. Wrap your arms around the bench for support. Keep your head down to keep the cervical spine in neutral alignment.
- Bend the knees to 90 degrees and contract the transverse abdominals (TA) to create stability in the torso and engage the spine. The contraction should not be so much that it actually moves the spine.
- Use the glutes to lift and extend your legs and allow the lumbar spine to move into extension to lift the pelvis. The whole spine should gently curve, with the shape of the curve and force of the movement evenly distributed throughout the lower spine.
- Gently lower the legs to the starting position.
- Repeat 10-20 times with control for 2-3 sets. Move with the rhythm of your breath, being mindful not to hold the breath.
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.
