Section 3 - Exercise Videos
Exercise #2 - Hip Extensors
Exercise #2 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left leg and one time with the right. The final hold position for the left leg is shown in Figure 3-2a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right leg as shown in Figure 3-2b below.with the right leg.
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- The key to this exercise is to keep the ankle that is off the ground, dorsi-flexed. This means your foot and toes are flexing up and back towards your shin. This helps prevent too much knee flexion (as in performing a leg curl) and forces the hamstring muscles to function more as hip extensors rather than knee flexors.
- Use a watch or clock with a clearly visible second hand so that you can accurately time your isometric exercises.
- Pay close attention to the way your body position is shown for each exercise, because correct positioning is needed to isolate specific muscle groups.
Muscles Trained: Hip Extensors; Knee Flexors.