4-Point Hip External Position Rotation Extension Pulse
Strengthen glutes & improve hip mobility with this targeted exercise. Pulse your way to a stronger, more flexible you!
Muscle Groups
Primary
Secondary
Instructions
1. Start on your hands and knees on a comfortable surface, making sure your knees are directly below your hips and your hands are directly below your shoulders.
2. Engage your core and ensure your back is flat (as shown in the images).
3. Lift one leg and bend the knee at a 90-degree angle, foot pointing towards the ceiling.
4. Squeeze your glutes and push your raised heel towards the ceiling, pulsing upward in small movements, as shown in the sequence of images.
5. Maintain a steady pace and keep the rest of your body still as you perform the pulses.
6. Keep pulsing for the desired number of repetitions before lowering the leg back to the starting position.
7. Repeat the same number of pulses on the other leg.
8. Ensure continuous breathing throughout the exercise, inhaling and exhaling smoothly.
Complete the recommended number of sets for each leg, ensuring you give your muscles time to rest between sets.
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