March 21, 2013
This battle is all about working the backside. Try these two moves and tell us which one reigns supreme!
Quadruped bent-knee hip extensionBegin in a hands-and-knees (quadruped) position, with your knees below your hips and wrists below your shoulders, fingers pointing forward. Keeping the core muscles engaged slowly lift the left leg keeping the knee bent as you press the foot up toward the ceiling. To ensure safety and effectiveness of this move, avoid sagging or arching the back during the movement by continuing to brace through the core and avoid rotation at the hip by keeping the shoulders and hips squared to the floor. Complete 8-12 repetitions before switching sides.
Single-leg glute bridge
Lie on your back with your knees bent and feet flat on the floor. Lift your left leg up and draw the knee into your chest, clasping hands behind the left thigh. As you exhale lift your hips off of the floor until your body forms a straight line from your knees to shoulders, avoiding lifting too high which can cause arching in the back. Slowly lower back down and complete a total 8-12 repetitions before switching sides.
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By the American Council on Exercise