Back Extension

• Lie face down on the roman chair with the ankle supports properly adjusted and your hips on the support pads. • Start with your thighs flexed and raise your…

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Seated Machine Hip Abductions

• Sit at an abductor machine. • Slowly force your legs apart as far as comfortable possible. • Return to the starting position and repeat. Level : Beginner Equipment Required…

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Floor Hip Abductions

• Lie on your side with your head and shoulders in line. • Lift your leg to an angle of 70 degrees (at the most) off the floor, always keeping…

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Cable Hip Abductions

• Attach a low pulley to your ankle. • Grasp the edge of the machine with your opposite hand to stabilize your body. • Raise laterally your leg as far…

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Bridging

• Lie on the floor with your entire spine in contact with the floor. Place your hands on the floor next to your hips. Flex your knees to 90 degrees.…

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Floor Hip Extensions

Floor Hip Extensions • Kneel on one leg with your elbows or hand on the floor and your forearms straight. • Tuck your opposite leg under your chest. • Move…

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Machine Hip Extensions

• Grasp the handles of the machine, place one foot on the footplate and bring your opposite leg slightly forward, with the pad halfway between knee joint and ankle. Bend…

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