TherEx | Prone Hip EXTensions & Progressions

The video tutorial explains hip extension exercises focusing on the gluteus maximus and hamstrings. It covers the prone hip extension technique, highlighting the importance of ankle dorsiflexion and quadriceps contraction. The tutorial discusses the limitations of prone hip extension, such as limited range of motion and lumbar activation, and suggests modifications like the bent over hip extension for a greater range of motion. The video also provides progression tips, including using resistance bands or ankle weights, and introduces the concept of reverse hypers.

Which muscle is primarily responsible for hip extension?

• Biceps Femoris

• Semitendinosus

• Gluteus Maximus

• Quadriceps

What is a key step to maintain during a prone hip extension?

• Ankle plantarflexion

• Knee flexion

• Hip abduction

• Ankle dorsiflexion

What is a disadvantage of the prone hip extension exercise?

• Excessive hip flexion

• Limited range of motion

• Increased knee strain

• Overactivation of the quadriceps

How can the bent-over hip extension be made more challenging?

• By using ankle weights

• By decreasing the speed of movement

• By reducing the range of motion

• By performing it on a soft surface

What is another name for the bent-over hip extension exercise?

• Forward lunges

• Reverse hypers

• Side leg raises

• Calf raises