The hip extension or hip raise is a more dynamic version of the glute bridge. With the glute bridge your lift your hips and hold the top position. When you do the hip extension you will repeatedly raise your hips and lower them back down without touching the floor.
This exercise is also called a hip raise, hip bridge, or a glute squeeze.
The exercise works your hamstrings and glutes. It also works your abs and quads to a lesser extent.
Here are the steps you need to follow for a successful hip extension:
- Lie on your back on your exercise pad.
- Bend your knees and have your feet flat on the floor.
- Try to have your heels as close to your butt as possible.
- Push through your heels and slowly lift your butt off the mat.
- Make sure to keep your abs braced.
- Lower your butt until it almost touches the floor.
- Again raise your hips.
- Repeat as many times as you can during the time alloted for this exercise.
Hip Extension Video 1
Here is how trainer Jeannette Stojcevski explains how to do the hip extension:
You’re going to start; head is resting on the floor. Hands are at your side. Abs are tight, once again. And you’re going to start with your legs in a bent position… You’re going to lift your hips up off the floor, forming a bridge. And what I want you to do is tighten in your glutes and lower your hips down toward the floor. However, I do not want you to completely rest. I do not want your hips to touch the floor. But you’re going to lift up, tighten, hold, squeeze. And lower your hips down toward the ground. This is also an exercise you can do with varying tempos. So I’m showing you a two count tempo. Two counts up, hold two counts, down.
Hip Raises Video 2
This video gives you a very clear demonstration of the hip raise while an announcer explains the movement.
They make one point that isn’t mentioned in the other videos: your feet should be hip-width apart at the beginning of the movement.
Glute Squeeze Video 3
This video features Chris Freytag from Prevention Magazine. She points out that the hip extension, or glute squeeze as she calls it, can help get rid of cellulite. Of course, that’s true of any exercise that helps you get rid of excess fat and tighten your muscles.
Anyway, she clearly explains how to do a hip extension. She also demonstrates an advanced variation at the end of the video.