Plank with Hip Extension

This Pilates-inspired exercise strengthens the chest, triceps (back of the arms), abdominals, buttocks and hamstrings (back of thighs). Hip extension is a movement term, meaning, to extend the hip joint and leg backward.

Exercise Mat

Exercise Technique

  • Kneel on all fours with your hands directly under your shoulder joint. Extend your legs backward, one leg at a time with your toes flexed against the mat.
  • Try to keep your body as straight as a plank of wood while you lift and lower your right leg.
  • Do the desired number of repetitions on your right leg. Return to an all-fours position. Leave your hands on the mat as you sit back and lower your buttocks to your heels to take a rest.
  • Return to plank position and do the desired number of repetitions on the left leg.
Performance Tips
  • This is an advanced exercise. Do only as many repetitions as you can without sacrificing the correct form and execution of the exercise. As you get stronger, increase by one or two repetitions until you can complete all of them properly.
  • Do not do this exercise if you have wrist or shoulder problems.
  • Keep your torso straight by keeping the abdominal muscles pulled in. Do not allow your lower back to sag downwards. If you cannot maintain a straight plank position, lift your buttocks to an upside-down V-position.
  • Lift the leg only up to buttocks level so you don't strain your lower back.
  • Keep head in line with neck and spine. Do not allow head to hang downward.
  • Keep your shoulder blades pulled in toward each other to maintain an open chest.


Do 10 repetitions on each leg.

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