Exercises for Anterior Posterior Hip Extensions

The upper-leg bones and the pelvic girdle come together to form your hip joint, enabling hip flexion and extension. By performing exercises for anterior or posterior hip extensions, you can strengthen your gluteus maximus, the largest muscle in your body, as well as your hamstrings. Whenever you sprint or jump, a powerful hip extension allows you to thrust forward.

  1. Leg Up and Resist

    • Exercises involving movement of your leg away from your chest -- leg lifts -- works hip extension. Boost the intensity of front or back leg lifts by using resistance, such as cable machines, elastic bands or even water. For example, begin a hip-extension exercise by attaching an ankle strap to the low pulley of a cable machine. Then, secure the strap to your right ankle. Stand facing the machine and far enough away to remove slack from the cable. You can put your hands on the cable machine for greater support. Exhale and slowly lift your right leg directly behind you. You’ll only achieve a leg raise that’s about 10 to 15 degrees past the vertical position of your body. Beyond this small range of motion, start to extend your lower back. Inhale and return to starting position. Perform 12 to 15 reps for two or three sets.

    A Window Wiper in Water

    • Water can serve as an effective form of resistance for leg lifts and anterior and posterior hip extensions. Begin by standing sideways in at least waist-deep water with your right side closer to the pool’s wall. Place your hand on the edge of the pool or the gutter. Lift your left leg in front of you as high as possible. Return your working leg to starting position and then lift it directly behind you. Keep your working leg straight throughout the exercise and maintain an upright posture. Perform the front and back leg lifts for 30 to 45 seconds as if your working leg is a window wiper. Pivot around and repeat the exercise for your right leg. To increase the difficulty of the exercise, flex and extend your toes at the peak position of each leg lift.

    Flipper for a Real Challenge

    • A prone hip extension in which you raise both legs up and away from your chest is a simple but advanced exercise. Envision the movement of a dolphin’s tail pushing up through water in slow motion. Start by lying face down and lengthwise on a flat bench. The base of your pelvis should rest on the edge of the bench with your legs hanging off the edge. Fully extend your legs, keeping them together, with toes resting on the floor. Reach under the other end of the bench with your elbows bent and hold the bench’s edge for support. Exhale and raise both legs until they’re parallel to the floor or just above parallel. Hold the peak position for a second and then inhale and return to starting position. While the leg lift works hip extension, the descent works flexion. Perform 12 to 15 reps for three sets. If you have problems with your back or cervical spine, avoid this exercise.

    Supine Hip Extension with a Ball

    • You can advance a supine hip extension by adding an exercise ball, which significantly boosts the load of the exercise. Begin with the simpler version without the ball to hone your form. Lie supine and place your left foot on a bench with your left knee bent. Extend your right leg, flexing your right foot and keeping your thighs together and aligned. Position your arms to your sides for support. Exhale and lift your hips until they’re at full extension, squeezing your glutes. Inhale and return to starting position. Perform 10 reps and then reverse leg positions and repeat the exercise. Taking the exercise to the next level, perform the same exercise but place the bottom of your left calf on an exercise ball. As you extend your hips, slowly roll the ball toward your left heel, which helps to maintain control of the ball.