The Plank Progression: Hip Extension
The plank with hip extension is a progression of the regular plank and will build strength and stability in your core. When you lift one leg of the ground it also works the hip flexors and glutes (of the leg on the air) and it challenges/improves the shoulders joint stability by reducing the base of support.
To perform the plank with hip extension simply:
- Get into a push-up position on the floor or mat, ensure your hands are shoulder-width apart, wrists and shoulders are aligned, your legs are straight, feet are hip-width apart, and your core is engaged keeping your back straight.
- Maintaining the alignment of your plank and without moving your upper body, lift one leg of the ground at hips level. (see photo above and below).
- Hold the leg up for the desired time (depending on the training program) and then bring it back to the floor.
- Repeat with the other leg.
Benefits of performing the plank with hip extension exercise
- Strengthens your core muscles reducing risk of injury
- Strengthens your glutes and increases stability in the shoulder joint.
- May reduce lower back pain by strengthening core muscles around the spine which increases stabilization.
- It improves athletic performance since a strong core is associated with increased power output, maximum force, running performance, upper body rotation, and a lower risk of injury.
However, you shouldn't perform the plank exercise if:
- You are suffering from injury in the shoulders, arms or wrists
- You have heart problems or high blood pressure
