How to do hip Extension Front Raise Tubing Exercises

Hip extension front raise tubing exercises are combination arm and hip extensions done with a rubber band that creates muscle resistance and simulates free weights or weight cables. Front raises strengthen the muscle partially responsible for extending, contracting and rotating the shoulder. Hip extensions strengthen the lower back and gluteus maximus, the muscles needed for balance.

Difficulty: Moderately Easy

Instructions

1. Hold the other end of the tubing with the hand opposite to the ankle looped with the tubing.

2. Hold the other end of the tubing with the hand opposite to the ankle looped with the tubing.

3. Step on the tubing with your free foot to create resistance and shift your weight to this leg.

4. Lift your leg behind you in a slow, controlled motion. Focus on using just the gluteus muscles to affect the motion. Lift your leg at least until it is at a 45-degree angle to your body.

5. Raise your arm out in front of you. Keep your wrist straight and your palm facing your body to prevent injury to your shoulder.

6. Lower both your leg and your arm in a slow, controlled motion until you return to the starting position.

Tips & Warnings

• A strong front deltoid takes pressure off the shoulder joint and prevents deterioration of the shoulder joint's cartilage and rotator cuff.
• A strong lower back and strong glutes take pressure off the knees. This prevents knee strain and deterioration of the cartilage behind the knee cap.
• Your arms may fatigue before your legs do. If this happens simply stop working your arms and continue with your hip raise until your lower back and glutes fatigue.

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