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. 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. Hence you should be strengthening it 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
- Stand upright in athletic stance; knees are slightly flexed and under the shoulders
- Cross arms in front of the chest
- 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
- Return back to starting position
Standing Hip Flexion to Extension Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability.
No eccentric phase, the weights basically just drop to the floor. Make the most out of your training time and work your way up to weights that make you look respectable.
It may also be a good idea to work on other aspects of the core equally as hard as your lower back to avoid strength imbalances.
Apart from looking weird strength imbalances can also lead to injuries.
Also, don’t just progress with adding more weight. Instead don’t look towards the ground while flexing the hip but keep your head up and look forward. All while maintaining perfect form.
If that’s still too easy then keep your head up and track and object/person while flexing the hip.
Here are the progression levels:
- Beginner: look down
- Advanced: look forward
- Professional: look forward & track an object/person
Related Strength for Performance Exercises
- Assisted Seated Physio Ball Hip Flexion to Extension
- Lateral Squat to Barbell Rotation
- Squat to Single Arm Dumbbell Overhead Press
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: