Plank Hip Flexion Extension: Video Tutorial & Exercise Guide
| Workout | Plank Hip Flexion Extension |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Glutes |
| Equipment Required | Bodyweight |
| Force Type | Static |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Plank Hip Flexion Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Plank Hip Flexion Extension: Step-by-Step Guide
- Step 1: Start in a high plank position, with your hands directly beneath your shoulders, your body forming a straight line from head to heels. Engage your core and glutes.
- Step 2: Bring your right knee toward your chest, engaging your core as you pull the knee in. This is the flexion phase of the movement.
- Step 3: Extend your leg back out, keeping it straight behind you and squeezing your glutes as you press the leg back. This is the extension phase.
- Step 4: Alternate legs, bringing the left knee in toward your chest, then extending it back. Focus on keeping your body stable and avoiding any sagging or arching in your lower back.
- Step 5: Continue alternating legs for the desired number of reps, maintaining control and keeping your core engaged throughout the movement.
Plank Hip Flexion Extension: Overview
Plank Hip Flexion Extension is a dynamic variation of the plank that targets the core, hip flexors, and glutes. This movement combines stability with mobility, helping to improve core strength while also engaging the lower body.
This exercise is great for developing a strong, stable core, as well as building endurance in your hip flexors and glutes. It’s an excellent addition to any core or full-body workout routine.
Plank Hip Flexion Extension: Benefits
Plank Hip Flexion Extension strengthens your core by combining stability with dynamic movement. The flexion engages your abs and hip flexors, while the extension helps to activate your glutes and lower back.
This exercise also improves hip mobility, which is essential for daily activities and sports performance. Plus, it's a low-impact move that helps build core endurance without putting strain on your lower back.
Additionally, this movement improves coordination and balance, as you have to maintain a stable plank position while alternating legs.
Plank Hip Flexion Extension: Pro Tips & Advanced Techniques
Focus on controlled movements. Avoid rushing through the exercise, and instead engage your core fully to get the most out of each rep. To make the exercise more challenging, try slowing down the movement or adding a resistance band around your thighs for extra resistance. Ready to strengthen your core and improve hip mobility? Let’s go!
Plank Hip Flexion Extension: Progression Plan
Beginner
Intermediate
Advanced
Plank Hip Flexion Extension: Frequently Asked Questions (FAQs)
What muscles do Plank Hip Flexion Extension target?
+This exercise primarily works the core, hip flexors, and glutes. It also engages the shoulders and stabilizer muscles to maintain the plank position.
Is this exercise suitable for beginners?
+Yes, beginners can perform Plank Hip Flexion Extension by focusing on controlled movement and maintaining a stable plank. As they gain strength, they can increase reps and intensity.
How can I make Plank Hip Flexion Extension more challenging?
+To make the exercise more difficult, slow down the movement or add a resistance band around your thighs for extra resistance during the extension phase.
How often should I include this exercise in my routine?
+Include Plank Hip Flexion Extension 2-3 times per week as part of your core workout or full-body routine. It pairs well with other plank variations or leg exercises.
What common mistakes should I avoid?
+Avoid letting your hips sag or arching your back. Focus on keeping a straight line from your head to heels throughout the movement.
