- The hamstrings and gluts function as extensors of the hip. Though the
hamstrings are the primary knee flexors, they are powerful extensors at
the hip during activities such as running and jumping.
- Strengthening the hip extensors can increase acceleration and overall
speed, while reducing debilitating injuries.
- The following double and single leg bridges are great exercises to
strengthen and stabilize the posterior thigh muscles. Begin lying flat on
your back with knees fully extended and the backs of your ankles on
the ball. Extend at the hip raising the body off the ground and hold for 3
seconds. Try to stabilize the pelvis keeping the hips level and steady.
Repeat for 10-15 repetitions and perform 3 sets. To increase the
difficulty, perform the same exercise with one leg.
