45 Degree Hip Extension [Glutes & Hamstrings Bias]
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- Опубліковано 23 вер 2024
- In this video, Physique Development Coach Alex takes you through the proper technique for the glute and hamstring-focused 45-degree hip extension.
Today, we want to quickly overview the importance of starting the movement by creating tension in the glutes and then maintaining tension in the abs to maintain a neutral spine - this will help it not become a back extension.
Does this also train the hip extensors like the hamstrings and adductors? Yes.
This is a GREAT addition to any superset or exercise combination when training the posterior chain - challenging muscles of the glutes, hamstrings, and adductors.
#glutesworkout #45degreehipextension #hamstrings
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"Driving the glutes towards the knees". Very good cue there. 👍👌
Coming back to this video for the second time to really try and nail this. No matter what I do my hamstrings end up screaming lol. Will try these tips again. :)
You got this! We have a more recent video on this that might be a better visual for you - feel free to come/comment back if you still can't feel it so we can help out!
Guys, great explanation, but she is doing one rep in the entire video. People are visual and it is really not as helpful to see an exercise explanation video with 1 rep... Have her do 10-20 reps while you explain the details. Much more helpful, plus I can pull up the video while I do the exercise and copy what she is doing.
We appreciate your feedback! Thanks for watching.
also seeing how she adjusts the Machine to her body and not having already adhusted is helpful
I bias this as a hamstring dominant exercise by keeping my back somewhat extended for the whole movement. It seems that a more rounded back, like the demonstrator, will bias the glutes more.
The instruction was so helpful thank you
Very helpful. Thank you!
You're very welcome! :)
39k views and only 13 comments. Too many people suggesting she should have done a few more hip extensions before making the video?
can you bias more hamstrings or more glutes in this exercise by changing something?
Wider stance with feet angled out for more glutes.
What can I do if I’m too short for the pad to be on my upper quad and it’s already at the lowest adjustment
I saw on another video they said to step on some weight platee
add something where your feet are resting. Maybe a few small plates or smthing?
yoga blocks!
Rotate your feet outward, 45 to 90 degrees. Really isolates the glutes.
can you elaborate on why?
Yasss love this one!
One of our favorites!!
En español por favor
Thats NOT a neutral spine thats a flexed spine! I dont understand how flexing the spine works the glutes harder
Thats fair, I misspoke. IMO, the contracting of the core to not go into extension allows for the glutes to primarily lift the upper body relative to not doing so & lifting more with the lower back. This has been our experience with clients, if you've experienced differently or have a differing opinion, very open to hearing it!
Horrible camera work
We appreciate your feedback. We've since re-done this video. Check it out here --> ua-cam.com/video/GFqfIInCuUQ/v-deo.html
Too much talking
I'm sorry to hear that this was maybe a little slow for you - we do have an updated version that is more to the point if you'd like to watch that one! we appreciate your feedback!