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You may wish to perform the hip extensor exercise on a exercise mat, or rest your forearms and knee under a thick towel.
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Rest on your forearms and one knee, keeping the other leg bent at 90 degrees a few inches off the floor.
Smoothly raise the bent leg upwards, taking it from a start position where both knees are close together, to one where you finish with your thigh horizontal to the floor.
Focus on keeping the movement slow and under control, feeling your glut and hip extensor muscles work as they raise the leg upwards, maintaining an equal position between your legs, avoid letting your leg move out to the side, or rotate around from your waist.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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