STANDING HIP EXTENSION - LEFT LEG BEGINNER
Develop gluteal and low back strength through supported hip extension with minimal perceived exertion, ideal for those with significant mobility challenges.
How to Perform
- Stand on right leg in chest-deep water near pool wall, holding wall for support with one hand.
- Arms can rest on pool wall or edge for continuous support.
- Keep left lower limb in neutral position, avoiding external hip rotation.
- Extend left hip backward slowly with reduced range, maintaining neutral position without moving trunk.
- Return leg to starting position with control.
- Complete 10 repetitions at 35 beats per minute cadence (slower than original).
Key Execution Cues
Remember: Use wall support continuously. Do not move trunk. Avoid external hip rotation. Keep movement small and controlled. This produces high muscle activity with very low effort.
Safety & Precautions
Important: Avoid if acute hip injury or recent hip surgery. Use caution with lumbar extension intolerance.
Additional Safety Notes: Lowest perceived exertion among all exercises despite good muscle activation. Wall support provides safety. Stop if lumbar pain develops.
Exercise Modifications
Make it Harder (Progressions)
Gradually reduce wall contact. Increase extension range slightly. Progress cadence toward 40 bpm. Advance to Level 3 version.
Make it Easier (Regressions)
Use wall for full support. Further reduce range of hip extension. Slow to 30 bpm. Reduce to 5-7 repetitions.