Supine Hip Extensions

[duffeymt]

These are awesome, never did I think this exercise would have that feeling of really working your muscles. Anyway, my question is how to progress doing these in terms of setting a new record every time? How do add weight?

[UConnJulie]

You can put a plate on your hips/upper thighs ...

Wait until you do the Supine Hip Extension with Leg Curl ... my hammies kept cramping up!!!

[duffeymt]

I went pretty high to get a straight line from my shoulders through my feet, I would think a plate on my hips would definitely have the potential to slide right into my neck!

[Lost Dog]

Duct tape

[UConnJulie]

Originally Posted by duffeymt

I went pretty high to get a straight line from my shoulders through my feet, I would think a plate on my hips would definitely have the potential to slide right into my neck!

Well, even without a plate, the exercise is harder the less your hands/arms are on the floor. Try doing it with your arms extended straight up toward the ceiling. If that is still easy, use the plate and hold it onto your hips with your hands.

[LisaS]

is there a description or demo of this "Supine Hip Extension" with or without "Leg Curl" somewhere? I can imagine from the name but would like to know for sure.

[UConnJulie]

I'm looking for a video... can't seem to find one ... but here's a description of the SHELC (supine hip extension leg curl) by Paul Chek ...

Supine Hip Extension + Knee Flexion
Warm up for this exercise by just performing the hip extension without the knee flexion. To make the exercise more difficult, move the ball closer to your feet, and fold your arms across your body. For an extra challenge, try one leg at a time!

Key Points

Lie on the floor with your calves on the ball, arms out to your sides with your palms face up.
Extend up from the hips until your body forms a straight line with your feet-hips-shoulders.
Keeping the hips lifted, draw the ball towards you by bending your knees. The hips should remain in line with the shoulders and knees.
Slowly straighten the legs, then lower the hips to the starting position.

[LisaS]

oh - that one - yes, I know it. Thanks. What would be be w/out the leg curl - more like a bridge with feet on the ball?

[UConnJulie]

OK ... here's Supine Hip Extension ...

http://exercise.about.com/cs/abs/l/blhips.htm

And here's a picture from Paul Chek's website ... about 2/3 way down ...
http://www.chekinstitute.com/articles.cfm?select=35

[LisaS]

thanks. I now can empathize fully with all who have those in their routine

[Cynic]

Try putting a DB between your thighs.

[Lisa~]

Do them single-legged.

[Alwyn]

Longer pause.
No pause at the bottom
Weight plate on the hips.
Single Legged.
Toes pointed.
Done from ball of the foot instead of the heels.
Elbows bent (forears off the floor)
Hands across your chest.
Lying on a foam roller.
Combination of the above.

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AC