STANDING HIP EXTENSION - RIGHT LEG
Maximize gluteal and multifidus activation through hip extension with lowest perceived exertion, producing high muscle activity with minimal effort.
How to Perform
- Stand on left leg in chest-deep water with arms abducted at 45 degrees for balance.
- Keep right lower limb in neutral position, avoiding external hip rotation.
- Extend right hip backward maintaining neutral position without moving trunk.
- Return leg to starting position with control.
- Complete 10 repetitions at 45 beats per minute cadence.
Key Execution Cues
Remember: Do not move trunk. Avoid external hip rotation. Keep movement isolated to hip joint. Produces high gluteal activity even at low intensity. Breathe rhythmically.
Safety & Precautions
Important: Avoid if acute hip injury or recent hip surgery. Use caution with lumbar extension intolerance.
Additional Safety Notes: Low pain occurrence (10%) with very low intensity (1.3/10 when present). Lowest RPE among all exercises despite high muscle activation. Stop if lumbar pain develops.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 50 bpm. Add ankle weights. Increase extension range if form maintained. Add second set.
Make it Easier (Regressions)
Reduce range of hip extension. Slow cadence to 35 bpm. Use pool wall for support.