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Find out here everything about Hip raises on floor.
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In this article we are going to show you how to make Hip raises on floor:
Learn Hip raises on floor just in 5 seconds: Video
Summarized explanation
Lying face up on the floor lean feet with flexed knees. Elevate hip and align tunk. Descend
Step by step
1-Lie face up on the floor with slightly flexed knees and feet firmly leaning on the floor.
2-Place stretched arms along each side of your body
3-Elevate hip until your body is aligned
4-Hold this position for a second.
5-Lower slowly until reaching the floor without touching it.
| Must Contract glutes and lower back to fix elevated position. |
Don´t Touch floor with glutes when lowering |
Tips Don’t separate palms from floor |
Extended Explanation
Lie face up on the floor with flexed knees and feet firmly leaning with soles on the floor. Place extended arms at both sides of your body and on the floor while elevating hip until your body is aligned . Hold this position for a second and slowly lower until reaching the floor again, but without touching it. This is a rep.
Basic Muscles Explanation
The gluteus maximus, commonly known as glutes, is the muscle on which we sit, the most powerful one involved in the beginning phase of the hip elevation movement or the spine elevation. Without a doubt, the erector spinalis participates in the total extension of the hip and spine. The erector spinalis is formed by a group of large muscles located alongside the spine.
Muscles & Joint Actions
The extension movement of the hip makes the trunk, pelvis and superior part of the body elevate and align while hips go forward to reach an erect position. The major glute and the spinalis erector make these movements happen.
Sport Uses
Hip and spine extension are important in powerlifting and weightlifting. The bodybuilders utilize it to develope and define glutes and lower back. The hip extension is crucial in jumping and racing. This action is used in sports that require jumping up, like the high jump, volleyball and basketball.
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