Straight Arm Plank With Hip Extension
(4.10)
through 10 votes
through 10 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Glutes![]() |
---|---|
auxiliary muscles: | Hamstrings![]() |
required: | Doable Without Equipment And Weights |
optional: | Dumbbell, Fitness Mat, Broomstick |
fitness level: | Easy |
exercise type: | Strength |
Variations available (3) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/hueftstrecken_armstuetz1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/hueftstrecken_armstuetz2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/hueftstrecken_armstuetz1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/hueftstrecken_armstuetz2Ahd.png)
Starting Position
- go on all fours
- contract the abs
- keep the back straight and the head in extension to the spine
- look to the ground
Correct Execution
- guide one leg up angled (easier) or almost stretched out
- if your thigh is placed in the horizontal, you reached the final position
- hold it for a bit and come back to the starting position
- avoid a hollow-back during the glute exercise
- repeat this fitness exercise several times with one leg without touching the ground, do not alternate the legs
tips for the workout
- if you put a broomstick on your lower back and balance it during the exercise, you can demand your stability and the transverse abdominal muscle even more
- if you have a dumbbell, you can clamp it inside your hollow of the knee to work out with additional weight