2. Standing Hip Extension in Arabesque Position
This exercise strengthens the glutes, hamstrings, and core while improving balance and hip stability.
| Starting Position Stand tall with your feet hip-width apart, using a chair or bench for support if needed. Engage your core to maintain a neutral spine. Shift your weight onto your supporting leg (e.g., the left leg). | Create the Arabesque: 1. Extend the opposite leg (e.g., the right leg) straight behind you. 2. Keep the knee straight and the toes pointed. 3. Slowly lift the extended leg slightly higher, focusing on contracting the glutes and hamstrings. 4. Maintain a straight back and square hips. 5. Avoid arching your lower back—the movement should come from the hip joint. 6. Lower the leg back to the starting arabesque position. |
Repeat: Perform 10–12 repetitions per leg for 2–3 sets, depending on your fitness level.
✨Tips for Proper Form✨
✅ Keep your hips level to avoid tilting or rotating.
✅ Maintain a slight bend in the supporting leg to protect the knee.
✅ Focus on engaging your glutes and core throughout the movement.
✅ Breathe steadily—exhale as you lift, inhale as you lower.
3. Eccentric Hip Extension
This exercise improves hip stability, enhances eccentric control for injury prevention, and increases hip extension flexibility by lengthening the hip flexors.
Set Up
1. Lie on your back on a sturdy bench with one leg held up to your chest, while the other leg is extended straight
Movement
1. Slowly lift the extended leg toward the ceiling.
2. Lower the leg slowly over 3–5 seconds, controlling the movement until your foot lightly touches the floor. Keep your leg straight throughout.
Repeat
Perform 10–12 repetitions per leg for 2–3 sets, adjusting as needed.
✨Key Tips✨
✅ Keep your core engaged to prevent excessive arching in your lower back.
✅ Focus on a slow and controlled descent to maximize eccentric loading.
✅ Maintain even breathing throughout the movement.
Achieving peak performance starts from within. Whether you’re refining your art or pushing physical boundaries, balancing Strength and Flexibility with our Exercise Physiologist can make all the difference. Call us at 07 3132 0898 at Essential Health Physiotherapy Shailer Park, to discover how personalised exercise recommendations can elevate your strength, flexibility, and balance.
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