High Plank with Hip Extension Exercise


The High Plank with Hip Extension Exercise will build strength and stability in your core.

The High Plank with Hip Extension Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


  • Start in a push-up position – with your hands and toes on the ground, your legs and back straight, forming a straight line from your ears to your ankles.  The heels of your hands should be beneath your shoulders with your palms flat on the floor.
  • Without moving your torso, slowly lift one leg off the ground.
  • Hold for 5-10 deep breaths, in and out.
  • Return to the starting position and repeat with the other leg.
  • Repeat for the desired number of repetitions with each leg.

Keep your torso solid, your abdominal muscles engaged, and your hips square to the ground throughout this movement.  Keep your hands flat on the ground and your weight evenly distributed on both hands as you lift each leg.

You should feel it working your shoulders and core.


Once you can perform this exercise without difficulty, progress to the Cross-Body Mountain Climber Exercise.

There are a number of other variations on the classic plank exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.


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