Quadruped Multifidus Lift – Hip Extension

  • HOW: Get set-up in a quadruped position on your hands and knees, have one knee on an elevated surface. To begin the exercise, lift the leg off the ground that is not on the elevated surface and even out your pelvis and low back so it is parallel to the ground, you have to maintain this the entire time. While maintaining pelvis and low back position, kick the leg out until it is fully straight, return to starting position and repeat.
  • FEEL: You will feel your core, low back, and hip muscles working with this exercise.
  • COMPENSATION: Focus on maintaining a relative straight back and keeping it parallel to the ground. Avoid rotating your pelvis or bending/arching at your low back when moving your leg.

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