Hip Conditioning Capacity - 3
Develop the capacity and control of the gluteal muscle group (through an open extension pattern)
Reverse extension start position.
Reverse extension top position.
Lie face down over a high bench, table or Swiss ball
Grip the edge of the table/bench and tighten the trunk muscles to stabilize the torso
Lift both legs simultaneously upwards until there is a straight line between the ankles, hips and shoulders
Ensure you do not hyper-extend your lower back in the top position
Lower your legs back to the start position until the feet are just above the ground
Perform both the up and the down phases of the movement slowly and under control
2–3 x 12–15 reps, or perform as part of a conditioning circuit
Attach a resistance band around your ankles, then tether it to the bench/table