Not exact matches
Perform a hip hinge (moving the hips through a complete flexion to
extension with minimal
knee bend) with your arms overhead to give your thoracolumbar fascia (a membrane seated in your posterior thorax and abdomen) a good stretch.
This is a very important muscle group for athletes though, because it
performs multiple functions crucial for explosive strength, such as
knee flexion and hip
extension.
Return to the starting position by reversing the motion and repeat it on the opposite side by
performing an
extension with your left leg while simultaneously bringing your right pec over your left
knee by crunching your torso in the opposite direction.
Perform a one - leg
extension with your right leg while simultaneously crunching and twisting your torso so that your left pec comes over your right
knee.
You can also
perform the lying tricep
extension lying flat on the floor with
knees bent.
The caveat is only if you
perform them properly - not with the eye watering
knee valgus and lack of hip
extension that the typical player
performs the lifts with that more resembles a sumo squat - reverse curl combo.
Performing a triple
extension involves moving from a position in which the hips,
knees and ankles are bent, to a fully extended position in which all three joints are locked.
It may be the case that the movement pattern can be
performed in either a hip - dominant or a
knee - dominant way and that greater inclination of the trunk leads to greater hip
extension moments (Yoshioka et al. 2007).
Yamashita (1988) compared hamstrings EMG amplitude during isolated hip
extension and isolated
knee extension movements
performed with 20 % of the MVIC moment to hamstrings EMG amplitude with a combined hip and
knee extension movement using the same hip and
knee extension moments.
Three of them are two - joint muscles (
performing both
knee flexion and hip
extension) while the fourth
performs only
knee flexion.
Before attempting maximal contractions, the subjects would
perform approximately 3 — 5 submaximal
knee extension isometric contractions.
They found that hip
extension performed in
knee flexion led to greater gluteus maximus EMG amplitude than hip
extension performing in
knee extension (23 % vs. 13 % of MVIC).
Training to increase the strength and size of the gluteus maximus may be better
performed with movements that limit
knee extension (e.g. hip thrusts and back
extensions) compared to with movements that involve substantial
knee extension (squats and step ups).
It is expected that
performing deadlifts with the same absolute load would produce greatest EMG amplitude in the gluteus maximus when deadlifts are pulled from the lower starting points because external hip
extension moment arm lengths and hip
extension moments are greatest at lift - off in comparison with
knee - passing and lock - out (Escamilla et al. 2000; Escamilla et al. 2002).
In that study, 23 college - aged individuals with reduced
knee extension ROM were randomized to a control group (normal activity) or a foam rolling protocol
performed 3 times per week.
Gluteus maximus EMG amplitude can be enhanced during back
extensions by
performing the exercise in a position of
knee flexion and / or in hip external rotation, and by adding external loads (such as by wearing a weighted vest or holding a dumbbell or weight plate).