How to Do
How to Do Cobra to Hip Extension with a Single Leg With Dumbbells
The cobra to hip extension with a single leg with dumbbells should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the cobra to hip extension with a single leg with dumbbells.
Beginning
Beginning Cobra to Hip Extension with a Single Leg
1. Begin by leaning against a bench with your upper back against it, one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
2. Lift your other leg, bending your knee to form a 90-degree angle with your hip and knee.
Movement
Cobra to Hip Extension with a Single Leg Movement
1. Bend your elbows and rest your head in your hands, or lay your arms flat on the bench. Instead of using your elbows to create force and drive the movement, use your upper back as a pivot point.
2. Lift your hips until they are in line with your torso by contracting the glute of the working leg.
3. Hold this position for a few seconds while continuing to squeeze your glute, then return to the starting position.
4. Repeat these steps for the other glute - until you reach the desired number of reps and sets.
Benefits
Cobra to Hip Extension with a Single Leg Benefits
Strengthens the hip-extension muscles.
Sports performance may improve.
Exercise Aliases
Cobra to Hip Extension, Leg Cobra to Hip Extension.
