Hip Extension

Wall Glute Bridges

Wall Glute Bridges

Wall bridges will help you tap into your inner hamstrings and glutei max. It's a great STRUCTURAL EXERCISE for the glutei max and inner hams. If you hold it isometrically at the end-range, it will hel ...[Read More]

Active Assisted Splits

Active Assisted Splits

Splits with Assisted Hip Extension This is a clever way to improve your active hip extension. You'll need a resistance band, something to attach it to (I used the high bar on my rack) and something to ...[Read More]

Hip Thrusts (Hip Extension)

Hip Thrusts (Hip Extension)

Isometric end range hip thrusts will help you improve your hip extension lockout. This will help you extend your back leg in the splits. There are a variety of variations you can do, ranging from what ...[Read More]

GHD Hip Hinge

GHD Hip Hinge

The GHD unilateral hinge is internal torque. This is a more advanced exercise. Try it bilaterally first. If you cannot lockout in internal torque, then I recommend you spend time building your glutei ...[Read More]

Banded Kick Backs

Banded Kick Backs

Front splits demands rear leg hip extension. The cable or banded kick backs will help you improve your active hip extension. This is internal torque. The focus will be the glute max and inner hamstrin ...[Read More]

Quadruped Hip Extension

Quadruped Hip Extension

Front splits demands rear leg hip extension. The quadruped hip extension will help you improve your active hip extension. The focus for this will be internal torque (keep in mind, front splits are int ...[Read More]