Resistance-Band Lying Hyperextension Abduction

Resistance Band Lying Hyperextension Abduction

• Exercise mat (optional for comfort)

Positioning:

1. Start by laying flat on your stomach on the exercise mat or a comfortable surface.

2. Place the resistance band around your thighs, just above your knees. Ensure it is stretched and secure.

3. Keep your legs straight and aligned with your body. Your arms should be extended in front of you, parallel to the ground, or resting alongside your body.

Movement:

1. Engage your core muscles to stabilize your body.

2. Begin the movement by lifting one leg off the ground while keeping it straight. Aim to lift your leg as high as comfortable without straining. Focus on using your glutes and hamstrings to power the movement.

3. Hold the lifted position for a moment, feeling the resistance from the band.

4. Slowly lower your leg back to the starting position.

5. Repeat the lift with the opposite leg.

6. Continue alternating legs for the desired number of repetitions (suggested: 10-15 reps per leg).

7. Maintain controlled movements throughout the exercise and keep your hips grounded.

Tips:

• Keep your head in a neutral position, looking down or slightly forward to avoid straining your neck.

• Avoid arching your back; keep it straight by engaging your core.

• Breathe steadily throughout; exhale when lifting your leg and inhale when lowering.

This exercise helps strengthen the lower back, glutes, and hips while enhancing stability and balance.