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 on all fours with your hands directly under your shoulders and knees under your hips. Place a light dumbbell behind one knee, securing it tightly with your calf and hamstring.
- 2
Keeping your core engaged and back flat, lift the weighted leg straight back and up until your thigh is parallel to the floor, squeezing your glute at the top.
- 3
From this extended position, slowly bring your weighted knee across your body, tapping your toe on the floor just outside the opposite foot.
- 4
Return the leg to the extended position, with your thigh parallel to the floor and glute engaged.
- 5
Lower the weighted leg back to the starting position, maintaining control throughout the movement.
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.
