Sciatica – Quadruped Hip Extension

Today we will work on bracing the core while coordinating hip extension. This is helpful to increase stability in the lumbar spine, engage the glutes.

The quadruped hip extension is designed to isolate and target the largest muscles of the butt, the gluteus maximus, and gluteus medius. But in addition to targeting the glutes, the exercise requires you to maintain a neutral spine by engaging the stabilizing muscles of your core spanning between your hips and shoulders. Done regularly, it can help strengthen your core and your low back.

STEPS for hip extension:

1. On all fours find a neutral neck and lumbar spine position.
2. Keep your hips square to the ground and extend the leg backward.
3. Keep your core braced the whole time and engage the glute muscle at the top.
4. Do 10 reps and repeat on the other side.

 

TIPS for quadruped hip extension

to reduce the amount of twisting in the lumbar spine think of reaching your heel back, not lifting it toward the ceiling.

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