Train your hip extensors with isometric contractions!

The hip extensor muscle group on the back of the thigh (butt and thigh) is one of the largest kinetic chains in our body. Common deadlifts, bent over rows, and bridge poses in the gym are all typical Hip extension movements

A strong hip kinetic chain can allow you to have a more impressive sports performance and make your body more stylish. More importantly, it makes a very important contribution to the prevention of lumbar spine diseases. !

The prone leg raise is the most basic and classic action to develop hip extension strength and exercise the buttocks

Today we will introduce to you the prone leg raise using isometric contraction. !

Isometric contraction is a muscle contraction method that is often overlooked in sports training, but in terms of exercise benefits, it is not bad!

All you need is a prone chair or box, the operation is very convenient

The following is the action process:

1. Choose a higher one For a box weighing 3 meters, the upper body should be bent over the stool, with the hip joint as the fulcrum, and the height of the block should be above the hip!

2. Grasp the handrail to stabilize your body, raise your head and chest up! Steady your body, bend your knees slightly, straighten your legs and raise them approximately parallel to the ground!

3. Have your partner grab your calf and press down, while you need to resist this force and always keep the leg in the starting position

4. At this time, you need to work hard to contract your buttocks and your hamstring muscles, lift your legs upward, and keep still for 20-30 seconds! You can also operate on one leg

Notes

1. Fall slowly when your body falls A little, to feel the tension and pull in your buttocks!

2. Keep your spine neutral and tighten your core muscles to stabilize your spine! There should be no pressure on your lower back

3. Keep your butt tightly clamped