Hip Extension and Cross
Muscle Groups: Glutes
Hip Extension and Cross focuses on Glutes, with Hamstrings, Adductors 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
Lie on your back with your knees bent and feet flat on the floor.
- 2
Cross one ankle over the opposite knee, letting that knee fall open to the side.
- 3
Press through your planted foot and engage your glutes to lift your hips off the floor.
- 4
Continue lifting until your body forms a straight line from your shoulders to your knee.
- 5
Slowly lower your hips back down to the floor to complete the repetition.
- 6
Complete all repetitions on one side before switching to the other leg.
Secondary Muscles
While Hip Extension and Cross primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors . 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.
