Moves/Hamstring single leg hip extension

Hamstring single leg hip extension

ID: 923

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Exercise Type:
Lower Step
Contraindications:
Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. The standing leg stays engaged even when it is the recovery leg.
  2. 2. Engage the core before initiating any movement.
  3. 3. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.