Quadruped Hip Extension – Slider

  • HOW: Begin by positioning yourself in the quadruped position. Both hands on the ground under your shoulders, and your knees on the ground underneath your hips. Find a neutral spine as shown in the video. Don’t let the imaginary glass of water on your lower back spill! With a slider placed underneath the toes of one foot, push the slider straight back straightening out your knee while not moving or twisting your back. Return to the starting position and repeat. 
  • FEEL: You should feel the muscles in your hip, glute, and core working. 
  • COMPENSATION: Keep your back flat by keeping your core engaged, don’t twist as you slide your foot back.

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