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Strength-Training Exercises with Mat for Hips



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Mat Bridge, Supine, Leg Extension
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until shoulders, hips and knees are aligned. Then extend one leg. Shortly keep position. Return and repeat. Continue with opposite side. read more

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(3 user ratings)
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views: 29682

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Repeat with opposite leg. read more

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(1 user rating)
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views: 17167

Mat Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

and knee to kick free leg back until thigh is parallel to floor or higher. Keep leg slightly flexed. Return and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 30765

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 20258

Mat Hip Extension, Prone, One Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise flexed knee as high as possible. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 14205

Mat Tibetian Rite #4
target muscles: Gluteus Maximus    type: auxiliary

backward and simultaneously raise body. Let hips travel forward until knees are flexed right-angled. Keep arms straight. Tense all muscles. Relax, return and repeat. read more

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(0 user ratings)
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views: 13058

Mat Bridge, Supine
target muscles: Gluteus Maximus    type: auxiliary

until shoulders, hips and knees are aligned. Keep position for a moment. Return and repeat. read more

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views: 13221

Mat Tibetian Rite #5
target muscles: Hip Flexors    type: auxiliary

up and flex hips to form an inverted "V". Keep hands and feet in position. Move chin toward chest. Return and repeat. read more

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(1 user rating)
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views: 13694

Mat Hip Raise, Supine
target muscles: Gluteus Maximus    type: auxiliary

to raise hips as high as possible. Return and repeat. read more

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(0 user ratings)
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views: 10581

Mat Leg Raise, Lateral, Both Legs
target muscles: Hip Abductors,  Hip Adductors    type: auxiliary

raise both legs off floor as high as possible. Return and repeat. read more

rated:  
(1 user rating)
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views: 14361

Mat Leg Raise, Lateral, One Leg
target muscles: Hip Abductors    type: auxiliary

leg as high as possible. Return, donīt let leg rest, repeat. read more

rated:  
(1 user rating)
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views: 10917

Mat Hip Flexion, Supine, Bent Legs
target muscles: Hip Flexors    type: auxiliary

to pull thighs to vertical position. Keep knees fixed. Return and repeat. read more

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(0 user ratings)
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views: 20604

Mat Hip Extension, Quadruped, Flexed Leg
target muscles: Gluteus Maximus    type: auxiliary

to kick free leg back. Keep knee flexed, push foot toward ceiling. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views: 13504

Mat Cycling, Supine
target muscles: Hip Flexors    type: auxiliary

legs perform cycling motion. read more

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(1 user rating)
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views: 11781

Mat Tibetian Rite #2
target muscles: Hip Flexors,  Rectus Abdominis    type: auxiliary

off floor moving chin toward chest. Simultaneously lift legs into vertical position. Keep knees straight. Keep position for a moment. Return, relax all muscles. Repeat. read more

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(1 user rating)
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views: 19879

Mat Leg Raise, Lateral, One Leg, Front
target muscles: Hip Abductors    type: auxiliary

leg as high as possible. Return, donīt let leg rest, repeat. read more

rated:  
(2 user ratings)
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views
views: 10918

Mat Tibetian Rite #3
target muscles: Gluteus Maximus    type: auxiliary

and lean head backward while hips travel slighly forward. Return and repeat. read more

rated:  
(1 user rating)
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views: 11757

Mat Hip Flexion, Supine, Straight Legs
target muscles: Hip Flexors    type: auxiliary

to pull thighs to vertical position. Return and repeat. read more

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(1 user rating)
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views: 10813