Prone double hip extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone double hip extend )

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Name of exercise  Prone Double hip Extend
Other names of exercise Prone double hip extend
Description of exercise The Prone Double Hip Extend exercise is a simple yet effective workout that targets the glute muscles, lower back, and hamstrings. To perform this exercise, lie on your stomach with your arms stretched out in front of you. Lift both legs off the ground, keeping them straight and squeezing your glutes. Slowly lower your legs back down to the starting position. This exercise helps to strengthen the muscles in the back of your body, improving overall stability and posture. It can also help to alleviate lower back pain and improve athletic performance. Adding this exercise to your routine can help you achieve a stronger, more toned lower body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, head supported on hands or forearms.
  • Exhale, tighten abdominals and use hamstrings to lift both legs up together.
  • Inhale, lower legs and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased hip mobility
  • Strengthened glute muscles
  • Improved posture
  • Reduced lower back pain
  • Improved balance and stability
  • Increased muscle endurance
  • Improved athletic performance
  • Reduced risk of injury
  • Improved overall body coordination

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone double hip extend exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or glutes. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have any instability in your spine or pelvis, as it requires a strong and stable core to perform safely. If you are pregnant, it is best to avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. Additionally, if you are a beginner or have not properly warmed up, it is best to avoid this exercise as it can be challenging and may lead to injury. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Avoid overextending the lower back
  • Keep the neck and shoulders relaxed
  • Engage the core muscles
  • Keep the hips level
  • Breathe evenly
  • Avoid arching the back
  • Don’t lock the knees
  • Use a mat or towel for comfort
  • Keep the arms straight and palms facing down
  • Keep the movements slow and controlled

    • Helpful in Diseases

  • low back pain
  • osteoporosis
  • sciatica
  • herniated disc
  • spondylolisthesis
  • spinal stenosis

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    Frequently asked questions

     

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