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PTS - die Quelle für Sport und Leistungstraining. Wir sind spezialisiert auf Athletenentwicklung.

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Übung: Einseitiges Beinstrecken in Rückenlage

This uni-lateral Hip mobilization exercise trains both the anterior and posterior muscle chains through the hips, low-back and legs, and is ideal for inclusion in dynamic warm-ups or cool-down programs and mobilization training plans. Athletes engaged in repetitive cyclic movement patterns (strength athletes, cyclists, runners etc.) needing to "stretch" or extend tight hip and back muscles will find this exercise particularly effective.

It is also recommended that athletes with a sore low back, or athletes training to correct biomechanical asymmetries consider integrating this exercise into their routines.

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Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), the Hip flexors, and the muscles of the abdomen, deep back and pelvis.
Übungstechnik: The athlete begins this exercise by lying on their back (supine position), with their hips and knees both flexed to 90o.  The athlete proceeds by rolling their hips in an attempt to flatten their low back (achieving a neutral spine) before extending / pushing 1 Leg as far forward as possible.
The athlete should attempt to prevent internal rotation of their foot / knee as they extend their hip and knee, and they should maintain a flat, and neutral low back throughout the duration of the repetition. 
The athlete finishes the repetition by pulling their extended leg back to 90o of hip and knee flexion.
Optionen zur Übung Progression: The athlete can progress this exercise by increasing the number of reps and sets.  The athlete may also notice a difference in intensity when they perform the exercise by alternating legs after each rep, or by completing a set on 1-side, before alternating to the other side.

Übung Varianten:

Dead Bug | Supine alternating Arm & Leg Extensions
Bird Dog | Quadruped with alternating Arm & Leg Extensions
Hooklying - Marching


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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