Pulsing Extensors

A pulsing action will help work the muscles of your hip and glutes in a different way, compared to a standard lifting and lowering format.

pulsing extensorsInitiate the movement in very small pulsing actions, aiming to take 2 - 3 seconds to lower and raise your foot back down 10 - 14 inches.

You may also wish to turn the foot out to the side to help work your smaller deep extensor muscles (piriformis) and also the gluteus medius.

You will feel the muscles being worked more clearly using this method, as you avoid any body momentum during this action, and rely totally on muscle contraction.

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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