This quadruped hip extension exercise, done with a miniband, will focus on several muscle groups: The core, lower back, buttocks, hamstrings, and those in the upper back. To begin, place your weight on your hands and knees and put a miniband around your insteps.
1. Align your wrists beneath your shoulders and your knees beneath your hips.
2. Maintain good posture of the entire body, particularly your head and neck.
3. Contract the abdominal muscles and at the same time, extend your right leg behind you, keeping it the same height as your back, making one straight line.
4. Hold this position for for 2-to-3 seconds, then return your right knee to the start position.
5. Perform 6-to-10 repetitions, then repeat with the left leg.
Avoid rounding your upper back and shoulders, bending or flexing your head or neck out of line and keep your hips from swaying side-to-side or lifting the working leg too high.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.