Closed kinetic chain exercises for hip extension are exercises in which the distal end of your leg is stationary and your body is fixed in position, either by a foot on the ground or with the use of a machine. As a result, your joints work in a specific manner. The National Strength and Conditioning Association advises closed kinetic chain exercises are a more functional form of exercise than open chain exercises as most activities are performed with your feet fixed to the floor or ground. You can do closed chain hip exercises like dumbbell squats, one leg dead lifts and hyper-extensions using the equipment at your local gym.
Dumbbell Squats
Dumbbell squats activate your gluteus maximus, one of the muscles extending your hip joints. To complete a squat, place a five-lb. weight plate under each of your heels to further engage your glutes. Standing with your feet shoulder-width apart and a dumbbell suspended between your thighs, lower your pelvis till your thighs are nearly parallel to the floor. Then, tightly squeeze your glutes together as you stand back up.
Glute Hyper-Extensions
This exercise machine immobilizes both legs, allowing movement only at your hips. The upper portion of your glute muscles extends your trunk, bringing your upper body back up. Position yourself in the machine, your ankles under the support pads and your hips just off the hip pads. Perform glute extensions by lowering your trunk toward the floor, hands across your chest. Then, contract and squeeze your glutes together to return your trunk to an upright position, bending your hips slightly past the straight line of your body. You need to focus on beginning the movement with your glutes, not your lower back. Hold a five- to 10-lb. plate across your chest for increased resistance. Do no more than 10 reps per set. If your lower back tires easily, complete only five reps per set.
Alternatively, place the hyper-extension machine four to five feet from the front of a cable pulley with a straight bar attachment. Hold on to the bar as you lower and raise your trunk. The cable provides constant resistance in both directions.
One Leg Dead lifts
One leg dead lifts allow you to focus on one hip at a time, which is especially beneficial for running. Dead lifts activate your glutes and your hamstrings, both muscle groups responsible for extending your hips. When you do one leg dead lifts, you need to keep your trunk and suspended leg in one line at all times. As your trunk leans downward, your moving, non-working leg must move upward. Hold a 12-lb. dumbbell in your right hand and use your left hand to hold an immovable bar. Lower the dumbbell toward the toes of your right foot then contract your right glute to raise your trunk. Perform no more than10 reps per leg then switch legs.
About this Author
Paula Quinene has been writing since 2006. She received her B.S. in exercise science from the University of Oregon in 1997, and is ACSM/ACE certified. Quinene has worked in the health and fitness field since 1990. She also taught CPR and first aid classes for 13 years with the American Red Cross.
