A unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.
Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
Place a dumbbell on your lap, holding it securely with both hands.
Extend one leg out straight while keeping the other foot flat on the ground.
Drive through the heel of the grounded foot to lift your hips towards the ceiling, squeezing your glutes at the top.
Pause briefly at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
Lower your hips back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching legs.
Ensure your upper back remains in contact with the bench throughout the movement for stability.
Focus on squeezing your glutes at the top of each rep to maximize muscle activation.
Keep your core engaged to maintain balance and prevent lower back strain.
Perform the movement slowly and with control to enhance muscle engagement and reduce injury risk.
Start with a lighter dumbbell to master form before progressing to heavier weights.
Rotating or dropping the pelvis to one side instead of keeping it level.
Overarching the lower back at the top instead of finishing with glute contraction.
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