Weighted Hip Extension and Cross
Muscle Groups: Glutes, Abductors
Weighted 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 Weighted Hip Extension and Cross with proper form and technique.
- 1
Start by lying on your back with your knees bent and feet flat on the floor. Hold a weight (like a dumbbell) across your hips.
- 2
Lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Make sure your body forms a straight line from shoulders to knees.
- 3
Lower your hips back down slowly to the starting position and repeat. For an added challenge, extend one leg straight out while lifting your hips.
Tips for Success
These tips will help you perform Weighted Hip Extension and Cross safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back during the movement.
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Avoid arching your back; keep your hips level and controlled throughout.
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Start with lighter weights to ensure proper form before increasing the load.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
