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Balance Exercises - Hip Extension

Publication Date: 12/30/2009

Exercise: A Guide from the National Institute On Aging

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Hip Extension


Image of hip extension exercise Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.

  1. Stand 12 to 18 inches from a table or chair, feet slightly apart.
  2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
  3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
  4. Hold position for 1 second.
  5. Slowly lower leg. Pause.
  6. Repeat with other leg.
  7. Alternate legs until you have done 8 to 15 repetitions with each leg.
  8. Rest; then do another set of 8 to 15 alternating repetitions.
  9. Add modifications as you progress.
 

From the National Institute on Aging
June 2001
http://www.nia.nih.gov/exercisebook/chapter4_balance_hipext.htm


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