Hip Extension and Flexion, Open Chain

Hip extension focuses on the gluteal and hamstring muscles, while the hip flexion exercise stresses the iliopsoas and quadriceps muscles. Because one stands to do both exercises, other hip stabilizers also work. As with the knee exercises, secure one end of your tubing to a stable object and the other end just below the knee. For extension, face the tubing and keep Move your thigh backward so that hip (see figure 4.19a). For flexion, turn so you are facing away from the tubing and bring your thigh forward (figure 4.19b). Hold at the end position for 2 to 3 seconds, then repeat.

Figure 4.19a) Hip extension and 4.19b) hip flexion, open chain