Dynamic plank with hip extension
Dynamic plank with hip extension, 3 sets, 8 repetitions per leg
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8 per leg
Description: Assume a plank position, supported on forearms and toes, keeping the torso well aligned and the pelvis stable. Slowly lift one leg in hip extension without moving the rest of the body, then return to the initial position while controlling the movement. Maintain good stability of the pelvis and torso throughout the exercise.
Tips: Contract the abdominal muscles to stabilize the trunk, avoid arching the back or rotating the pelvis. Breathe regularly and perform the movement slowly to maximize effectiveness.
Progression: Gradually increase the number of repetitions or the duration of holding the leg in extension as the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- none
- Starting position
- Forearm and toes plank position, torso aligned
- Clinical goal
- Strengthen lumbar muscles and stabilize the trunk
- Also known as
- plank with leg lift, dynamic lumbar plank, hip extension in plank
