Iso Abs - Prone with Hip Extension

Iso Abs - Prone with Hip Extension

Difficulty level: Intermediate | Muscle Group(s): Abdominals, Core, Glutes, Hip Flexors, Obliques, Shoulders | Modality: Stability, Strength

Progression 1

Benefits

  • Core stabilization.

Preparation

  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.

Movement

  • Begin in a iso abs prone position forming a straight line from head to toe, resting on forearms and toes.
  • Draw abs inward, and extend 1 hip by activating glutes and lifting one leg off the ground (extension of hip, knee and ankle dorsiflexion).
  • Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.