The hip is not the first part of the body you think of in bodybuilding. And yet, this joint and the muscles around it are of paramount importance for obtaining curvy buttocks.
In addition to working on flexibility, you obviously need to build muscle in this part of the body to better maintain your posture and allow your body to move more fluidly and freely.
Is your body weight not enough for your exercises? Opt for the elastic which thanks to its continuous tension work allows to obtain effective and fast results. How about starting with elasticated hip extensions?
Muscles worked with elastic hip extension
- Hip extensions work the gluteal muscles, which are three in number: gluteus minimus, medius and gluteus maximus. This exercise then allows you to have rounded and muscular buttocks just with the help of an elastic resistance band.
- In the background, the muscle groups of the thighs are also working. This is particularly the case for the hamstrings. In addition, these muscles improve the aesthetics of your buttocks. With an adequate bodybuilding program, you will then see results quickly.
Also read: Tendinitis of the hip: How to avoid it in bodybuilding?
Performing the hip extension with rubber band
- For this exercise, a small elastic band is needed. In addition, move a support close to you in order to keep your balance when you perform the movement. Then plan a place large enough for your safety.
- Alternatively, you can use a large rubber band. However, you must have a low support in order to hook the end of the elastic. The greater the resistance of the rubber band, the more difficult the exercise will be.
- To start, hook the elastic to a support (large elastic) and to your ankle or both of your ankles (small elastic). Spread the feet at the width of the pelvis, slightly raise the foot where the elastic is hooked. Also remember to stand up straight.
- Move the leg backwards while performing a voluntary contraction of the glutes. Your leg should then remain straight throughout the movement. The other leg should not move. Exhale during this step.
- Return to the initial position by doing the opposite movement and without bending the leg. Also, check the resistance of the rubber band. Inhale during this step.
- For your safety, your trunk must remain straight throughout the movement. Thus, contract your abdominals so as not to bend your back. Also, fix a point in front of you to keep the neck aligned with the spine.
- You can also do the hip extension with elastic in the all fours position. This provides the same benefits but you must, on the other hand, have a small rubber band. To do this, attach the elastic to your two ankles.
- Then extend the leg you want to work on. Do hip extensions, which means raising your leg in the air while keeping it straight.
To know: Top 10 exercises with elastiband to train at home
The Benefits of Elastic Hip Extension
Burn calories in a short time with a glute exercise
Due to the fact that the hip extension targets four muscles at once, it is allowed to be called a compound exercise.
Many compound movements challenge your metabolism and dramatically elevate your heart rate, which in turn will lead to increased calories burned, as well as benefits for the energy systems involved
Preventing injuries
Sports injuries are most often caused by poor training methods, muscle imbalances and often muscle weakness.
Due to the large amount of time that a portion of the population spends sitting for long periods of time, it is easy for our glutes to become disabled and as a result, when suddenly challenged by exercise; they are usually not stretched and can be injured easily.
During training, the pelvis, hips, legs and torso are all stabilized and aided by the strength of our glutes. So, when the buttocks do not fire effectively, the entire posterior and anterior chain can become massively affected and lead to injury.
Another reason why the glutes are not activated is due to tight muscles, such as the hip flexors, which prevent the fibers in the glutes from executing a movement. With hip extension using a rubber band, you significantly reduce this risk.
Sports performance
Working the glutes with movements such as hip extension can be essential to superior athletic performance. Posterior body chain training will be at the forefront of almost every athlete today.
An individual's glutes are designed to pull the leg or extend the hip, therefore if the buttocks are not active and underdeveloped, your strength, explosive power, agility and speed will suffer.
Furthermore, the glutes generate a large amount of energy which in turn is converted and translated into key movements such as accelerating to beat a defender in soccer, changing direction to go at the opposition in rugby and the assertion of powerful movements such as the jump in basketball and the jump in the long jump. The hip extension with rubber band allows for a super high maximum voluntary contraction, more than triple that of a squat.
Correct the posture of this gluteal exercise
The glutes play a key role in maintaining or creating good posture in the body. Without it, the hip flexors will become dominant and assert our pelvis into a tilted position that will push our rear end too far, resulting in an awkward standing position.
So if you build strong gluteal muscles, you can prevent this from happening and therefore have good posture.
Variation of gluteal exercise
Always performing the same exercise for glutes can get boring. Try to vary the pleasures by integrating hip extensions and its variants into your sessions for the buttocks. Your sports routine will thus be renewed.
Also read: How to have well defined hips in bodybuilding?
Mistakes to avoid when doing elastic hip extension
Failing to generate full extension at the hips and lower back
This can often happen because you are simply too tight in the hip flexor area or have simply lifted your leg too much.
Push on the toes
Always make sure you are pushing through your heels, not your toes
Pushing through your heels will not only allow you to generate more power, but it will also stabilize the movement and prevent the body and bar from rocking side to side.
Raise the neck
Raising the neck while performing this exercise can cause neck and neck pain.
Improper neck flexion can lead to spinal disc prolapse.
Poor breathing techniques
Holding your breath while performing the movement can lead to unnecessary increased pressure as well as less energy production.
Incorporating breathing mentioned earlier will allow for more power as well as benefits for your posture, diaphragm and general structure while performing the exercise.
To find out more: Muscle injuries (sports)
Best Elastics for Hip Extension
Deciding to use a rubber band is a good thing. You still have to choose the best for your performance!
This is why Fit Superhuman has created elastic resistance bands, recognized as having the best value for money on the French market. Guaranteed for one year, these elastic bands will allow you to work on hip extension, but also a hundred other bodybuilding exercises. You will find an explanatory booklet to guide you in developing your sessions.
Delivered with a carrying bag, you can take them anywhere: home, vacation spot, office, outdoors... They are specially designed to hang on and adapt to many supports thanks to the anchor point that you you will also find in the kit.
From 5 to 75 kg, you can modulate the load you want to impose on your bodybuilding exercises yourself, for work in continuous tension, therefore less dangerous than with dumbbells or bars. Many users of these elastic resistance bands rave about the fast results they get.
For more information: Fitness-Superhuman rubber band: User reviews
In conclusion on elastic hip extension
The hip extension is a strength training exercise targeting all of the gluteal muscles as well as the hamstrings. Little practiced during bodybuilding sessions, this exercise is nevertheless complete for obtaining rounded and shapely buttocks.
In addition, it helps to have a better posture, to burn calories efficiently and to prevent injuries. It is obviously necessary to respect the instructions given to avoid unnecessary injuries by performing this exercise incorrectly.
To avoid putting pressure on your hips with weights, choose to perform the hip extension with rubber bands. The movement is simple and can be done from anywhere, while making you work in depth. The Superhuman Fit resistance bands are totally recommended for this strength training exercise and you'll get rock-solid butts in no time.
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