How to Do a Hip Plank Execrise

The hip plank exercise is a simple and effective way to work the hamstrings and lower back and increase flexibility around the hips. One of a few exercises that can be done literally anywhere, the hip plank uses functional motion to build strength and agility. Follow these steps to do the hip plank.

Instructions

1. Lie down on your back. Begin by lying down with your knees raised up and bent at about a 45-degree angle. You might want to lie down on a towel or mat if the surface beneath you is hard. Place your hands behind your head or next to your ears and relax your neck so your head is resting on the ground.

2. Flex your hips up. The basic movement of the hip plank is very simple. All you need to do is thrust your hips and pelvis up toward the ceiling. As you go up, you should be resting your weight on your shoulders and not your head. Push from your heels and the soles of your feet until you are in a fully extended "bridge" position.

3. Lower down. Lower down slowly in a controlled motion until your butt is just a few centimeters from the ground. Come to a full stop and then repeat the up phase again, remembering to keep your head resting on the floor so that you don't hurt your neck.

4. Move to one leg. To increase the effectiveness and difficulty of the exercise, you should do a one-leg variant. As you get to the top of the up phase where your hips are fully thrust upward, lift one foot off the ground and extend it upward at about a 45 degree angle. After it's fully extended, lower your foot back to the ground and then lower your hips in the down phase. Repeat with the other leg on the next repetition.

5. Add weight. You will find that you make fast progress with the hip plank. To avoid plateaus, you should start to add weight. Holding a barbell against your lower stomach is a good way to increase resistance. If you don't have weights at home, fill a backpack with something heavy and hold it against your lower stomach as you do the hip plank.