Plank with Hip Extension

This exercise will strengthen the core, upper body, gluteals and hamstrings. All great full body exercise. 

Step 1

Step 2

The exercise 

  • Start in a plank position
  • Ensure body stays in one long line
  • Wrists in line with the shoulders
  • Gently engage between shoulder blades to stabilise them and draw shoulders away from ears
  • Stabilising core by gently lifting lower belly and pelvic floor
  • Inhale to prepare. Exhale to extend leg. Inhale to stay. Exhale to lower leg to the floor
  • Repeat 5-10 reps on each leg. 

Exercise focus
  • Maintain one long line throughout the movement
  • Avoid arching the lower back
  • Focus on producing the movement from the glutes
  • Maintain gentle contraction of the pelvic floor and lower belly throughout the movement. 

If alignment and neutral spine cannot be maintained, perform the exercise from a kneeling position until core strength develops.