Hey. I'm Layla and I'm going to show you the kneeling hip extension. We're going to start off on your mat, on all fours. So you're going to make sure that your shoulders are aligned with your wrists in positioning and your knees are directly underneath your hips. We're going to start off with the left leg. You're going to take your leg, flex your foot. Press it all the way up to the ceiling and then take it right back down. You're taking that leg pressing it up to the ceiling, and then taking it right back down.
This is really going to target the back of the leg, the hamstrings, and the glut area. Every time you push that leg up really be sure that you keep the foot flexed and make sure that whatever leg you're working on, if you're working the left leg, you want to keep most of that body weight on the left side of your body.
A tip I usually give is to place both hands together on that left side and then continue, going in and up, in and up. Also make sure that you keep your core nice and tight. Your belly button stays pulled to the spine so that when you're in this exercise you're not arching your back, extending your back up like this, because that puts strain on your lower back and you don't want to throw out your lower back. So keep the core nice and tight. The only thing that should be moving is that leg going up and down, up and down. You can do about ten to twelve reps on either side.
On the other side. Make sure most of the weight is on the other side now. Take the right leg, flex the foot up, up. Just like that. And that's how you do the kneeling hip extension.