The Standing Hip Flexion to Extension is a calisthenic low back exercise for beginners to improve hip extensor strength, trunk extensor strength, core stabilization, balance and proprioceptive capabilities.


During the Standing Hip Flexion to Extension the focus is on strengthening the low back because it is part of the core and hence important for energy transfer when hitting the ball.

The posterior aspect of the core is very important in energy transfer and injury prevention and hence should be strengthened regularly to ensure proper joint integrity and enhanced energy transfer. Find out more about Why Core Training for Tennis Players is Important.

Standing Hip Flexion to Extension Description

Standing Hip Flexion to Extension

Standing Hip Flexion to Extension

  1. Stand upright in athletic stance; knees are slightly flexed and under the shoulders
  2. Cross arms in front of the chest
  3. Knees remain in position but will flex automatically; flex hips and lower upper-body towards the ground and hold 1 second; extend chest and retract the scapular throughout the movement; keep looking forward during movements
  4. Return back to starting position
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