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Step 1
Select a chair for your hip extension exercise which has a high back and is stable when placed on a flat level surface. Turn the chair so that the back is facing you. Stand about 1 to 11/2 feet from the chair so that your hands rest comfortably on the back.
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Step 2
Stand with your feet about hip width apart and stand straight and tall. It is important that you keep your back straight throughout the entire exercise. Engage your abdominal muscles and tuck your tailbone in slightly.
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Step 3
Lean your weight gently onto your right leg and extend your left leg behind your. Keep your foot flexed with toes pulling up to your torso and your knee straight. Only extend your leg as far as possible without compromising your spinal posture. Additionally, it is important that you avoid the temptation to lean too far to the right.
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Step 4
Extend the leg slowly, counting to three and then hold your highest position for three counts. Release your leg as slowly as your lifted, again, using a count of three.
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Step 5
Complete 8 to 12 hip extensions with your left leg before repeating the exercise with your right leg. As you begin to gain strength, you can lift your legs higher into the extension and hold the highest point for a longer period of time, but build up gradually.







