The Plank with Hip Extension Exercise is a great way to build strength and stability in your core muscles.
The Plank with Hip Extension Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Figure 1. Plank with Hip Extension Exercise Video.
- Start by lying on your front with your forearms on the floor, your elbows close to your sides and directly under your shoulders, and your feet shoulder-width apart. Engage your core muscles, contract your thigh muscles to straighten your legs strongly, and flex your ankles (tucking your toes towards your shins).
- Slowly push your forearms away from your chest, lifting your torso and thighs off the floor, so that only your feet and forearms are on the ground.
- Continue to breathe, keeping your abdominals strong, and, without moving your torso, slowly lift one leg off the ground.
- Hold for 5-10 deep breaths, in and out.
- Keep your torso and legs stiff as you slowly and gently lower your leg back to the floor.
- Repeat with the other leg.
- Repeat for the desired number of repetitions with each leg.
Keep your torso and legs rigid. Do not allow any sagging in your ribcage or lower back. Avoid hiking your hips into the air or bending your knees. Keep your shoulders away from your ears (no shrugging). Your shoulders should be directly over your elbows through the entire movement.
Keep your abdominal muscles engaged and back flat, your body forming a straight line from your ears to your supporting ankle, throughout.
You should feel it working your core and shoulders.
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