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
Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
- 2
Keeping your core engaged and your back flat, extend one leg straight back behind you, keeping your foot flexed.
- 3
Lift the extended leg towards the ceiling, squeezing your glute at the top of the movement.
- 4
From this elevated position, slowly sweep your leg across your body, tapping your toe on the floor just outside the opposite foot.
- 5
Control the movement as you sweep your leg back to the extended and elevated position.
- 6
Lower your leg back to the starting tabletop position.
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.
