Training21st May 2018

Tutorial: Hip Extension

How does fitness evolve?

Learn how to perform a Hip Extension the EVO way.


  • The hip extension is a functional whole-body strength, stretch and balance exercise
  • Warm up is a very important stage of an exercise program. It increases body temperature, prepares muscles, ligaments and tendons to exercise
  • A good warm up is crucial when you’re facing a cold environment, preventing injuries like muscle breakdown or muscular contractures


  • With the bar hanged by the strips, hold it on the extremities with your arms extended. The bar must be aligned with your hip
  • Try to maintain your trunk in a planking position while you bent over it to the front and lift your leg backwards
  • Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg
  • Step back to the early position and switch the leg


  • Hip Extension increases functional mobility in a full body activation mode
  • Promotes core activation, coordination and increases flexibility
  • Repeating some movements to each side will prevent injuries and prepare the muscle to moderate or intensive exercises