This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.)
To get into the front plank position:
- Lie in prone position (face down).
- Place toes on ground in dorsiflexed position.
- Place elbows under shoulders.
- Squeeze the quads. Squeeze the glutes. And raise into a plank.
- Keep back flat. Do not let butt rise or sink. Stay flat.
Now, squeeze one glute to vertically raise that leg. Keep the back flat and still. Initiate and complete the movement from the glute.
If you feel the lower back or hamstring working, work on straight leg hip extensions while lying on the ground before progressing to the plank position. This should work the glute.
Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible during those intervals).
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