{"id":43134,"date":"2018-05-21T03:00:56","date_gmt":"2018-05-21T01:00:56","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-hip-extension\/"},"modified":"2018-05-21T03:00:56","modified_gmt":"2018-05-21T01:00:56","slug":"tutorial-hip-extension","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-hip-extension\/","title":{"rendered":"Tutorial: Hip Extension"},"content":{"rendered":"<h2>WHAT<\/h2>\n<p><strong>The <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194317246\/216e978ba0\">hip extension<\/a><\/span> is a functional whole-body strength, stretch and balance exercise.<\/strong><\/p>\n<ul>\n<li>The warm-up is a very important stage of every exercise program. It increases body temperature, prepares muscles, ligaments and tendons to exercise.<\/li>\n<li>A good warm-up is crucial when you\u2019re facing a cold environment, preventing injuries like muscle breakdown or muscular contractures.<\/li>\n<\/ul>\n<h2>HOW<\/h2>\n<ul>\n<li>With the bar hanged by the strips, hold it on the ends with your arms extended. The bar must be aligned with your hip.<\/li>\n<li>Try to maintain your trunk in a planking position while you bent over it to the front and lift your leg backwards.<\/li>\n<li>Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg.<\/li>\n<li>Step back to the early position and switch the leg.<\/li>\n<\/ul>\n<h2><strong>\u00a0<\/strong>WHY<\/h2>\n<ul>\n<li>Hip extension increases functional mobility in a full body activation mode.<\/li>\n<li>Promotes core activation, coordination and increases flexibility.<\/li>\n<li>Repeating some movements to each side will prevent injuries and prepare the muscle to moderate or intensive exercises.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Hip extension\" src=\"https:\/\/player.vimeo.com\/video\/194317246?h=216e978ba0&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h4>Did you like the hip extension tutorial? Here are more exercises:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-bunny-hops\/\">Bunny hops<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/burpee-pull-up-tutorial\/\">Burpee pull-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-explosive-push-up\/\">Explosive push-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-glute-bridge\/\">Glute bridge<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-lunge-to-chest-press\/\">Kinesis lunge to chest press<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-reverse-lunge-to-row\/\">Kinesis reverse lunge to row<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-overhead-squat\/\">Overhead squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Row with functional bar<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up\/\">Push up on functional bar<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-mountain-climbers\/\">Mountain Climbers<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat\/\">Deep squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-knee-pull\/\">TRX knee pull<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hip-mobility\/\">Hip mobility<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-jab-cross\/\">Jab cross<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/tutorial-med-ball-chop\/\"><span style=\"text-decoration: underline;\">Med ball chop<\/span><\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The hip extension is a functional whole-body strength, stretch and balance exercise. The warm-up is a very important stage&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43135,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How To Perform A Hip Extension | EVO Fitness","_seopress_titles_desc":"Performing hip extension exercises to warm up will help your functional capacity and stretch your posterior muscle chain. Watch our video-tutorial!","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[166,167,169,368,432,143],"class_list":["post-43134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-warm-up","tag-balance","tag-flexibility","tag-functional-warm-up","tag-full-body-warm-up","tag-strength"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43134"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43134\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43135"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}