Hi this is Manny Castro, Exercise Physiologist.
With this particular exercise, we are targeting the muscles in the lower back as well as the
muscles in the buttocks. This is a hip extension and again what we’re using is our chair
with the back on it or something similar. Also if you have a table you can use that.
What we’re going to do is stand about a foot to a foot and a half from the back of
the chair, put our feet narrower than shoulder width apart, hold on nice and tight. Remember
your posture, back is nice and straight. And then we want to come back with a straight
leg, hold it for a second, pause for a second and then a count of 3. So a count of 3 on
the way back, pause, and then a count of 3. Again you will do 8 to 12 repetitions and
move onto the other leg, 8 to 12 repetitions on this leg. Remember to keep your legs straight,
do not bend at the knee and remember to maintain as good posture as you possibly can. If you
feel tightness in the back what you can try to do is adjust the height that you pull your
leg back, so maybe you only come up to here and that’s a limited range of motion but
the exercise is still effective and you’re still targeting the butt, a little bit of
the hamstrings and the lower back. Again using the same principles.