Hip Extension and Cross
Muscle Groups: Glutes, Abductors
Hip Extension and Cross focuses on Glutes, Abductors, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Hip Extension and Cross with proper form and technique.
- 1
Start on all fours with your hands below your shoulders and knees below your hips. Keep your back flat and engage your core.
- 2
Lift your right leg up and out to the side, keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top of the movement.
- 3
Lower your leg back down to the starting position without touching the floor, then repeat.
- 4
Switch legs and perform the same steps with your left leg.
Tips for Success
These tips will help you perform Hip Extension and Cross safely and effectively while maintaining proper form.
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Keep your back straight to avoid strain; don’t let it sag or arch excessively.
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Focus on controlled movements to prevent bouncing and ensure proper muscle engagement.
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Engage your core throughout the exercise to maintain stability and protect your lower back.
Secondary Muscles
While Hip Extension and Cross primarily targets Glutes, Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Hip Extension and Cross, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Hip Extension and Cross, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
