Hip Extension and Cross

This isolation exercise targets your thighs and glutes while increasing stability throughout your core.


  1. 667_A
    Get into a tabletop position on the floor with hands below your shoulders and knees below your hips. Brace your abs to form a straight line from your shoulders to your hips. Lift up your left leg and place your left knee in the bend of your right leg.
  2. Hip Extension and Cross
    Then straighten the leg and reach your heel as far back as you can. Lower kneed back to the bend in your leg.

Trainer’s Tips

  • Be sure to fully extend the kicking leg during each rep and contract the glutes at the top of the movement.
  • Avoid rotating your hips up or down during the exercise. Keep your hips level throughout the set.
  • Avoid hyperextending your lower back at the top of the movement.