Quadruped Hip Extension with Abduction

by Anthony Carey, MA

Description

Quadruped hip extension with abduction is an exercise that we use to build core stability and stabilization through the hips and lumbopelvic area. We will use the leg that's moving to create a disturbance to the body's center of gravity to increase the need for stability. To start, go on all fours positioned square like a box. Then brace with your abdominals, so you're not doing a posterior tilt but bracing with all of your abdominals at this point. From here, bring your left leg out straight behind you, level with the rest of the body. You won't be increasing your lumbar extension as you do that and you also did not have a shift in your weight as you lifted your left leg up. From here, bring your left leg away only as far as you can without rotating it out, again bringing this disturbance to your center of gravity that has to be stabilized through this position. If you want to regress this exercise, just do the hip extension without the abduction. A progression of this exercise would be to bring the leg back into the hip extension again and increase the tempo of the abduction, so you would go in and out with your leg faster, requiring more stabilization and quicker reaction to the disruptions in your center of gravity.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.