In a recent article, Connor, an experienced osteopath and Clinical Exercise and Pilates instructor at MD Health, argued that deadlifts would be the one exercise he would choose to do for the rest of his life.
However, after over 20 years of teaching Clinical Exercise and Pilates for both rehabilitation and performance, I believe there’s an exercise that surpasses deadlifts. This exercise has proven effective for most clients, regardless of their rehabilitation or fitness stage.
That exercise is standing hip extension, ideally performed on a reformer.
Why choose standing hip extension?
This exercise activates and strengthens the posterior muscles of the back, hips, and pelvis, offering unique benefits:
1. Activates key stabilisers
Firstly, standing hip extension effectively activates the multifidus muscle, one of the main stabilisers of the lower back. This muscle’s primary role is to prevent excessive gliding or movement between the vertebrae in the lumbar spine, thereby reducing stress on pain-sensitive structures like discs and facet joints.
2. Safe for back injuries
I often introduce this exercise on day one for clients with back pain, particularly those with disc injuries – the most common cause of back pain. Standing hip extension helps safely reduce disc bulges while simultaneously activating stabilising muscles.
3. Adjustable load for customised training
While you can adjust the amount of load you put on your back with any exercise, standing hip extension allows you to finely tune the load on the lower back and hips. This is achieved by altering the tension on the reformer’s springs and by choosing the position of the standing leg when performing the exercise. This adaptability makes it suitable for various fitness levels and goals.
4. It is a great precursor to compound exercise such as deadlifts
Usually, it’s not OR but AND when it comes to this exercise and deadlifts. Strong, activated stabilising muscles are essential for deadlifts to work effectively on the power muscles around the lumbar spine, hips, and pelvis, such as the gluteal muscle groups. Performing standing hip extension before and after deadlifts can enhance your lifting performance and reduce injury risk.
Conclusion
While deadlifts are undoubtedly beneficial, standing hip extension offers unique advantages, particularly for lower back health and stability. It’s a versatile exercise that can be tailored to individual needs and used throughout your fitness journey.
Want to try standing hip extension? Consult with one of our qualified instructors to ensure proper form and technique. You might be surprised at how this often-overlooked movement can transform your strength and well-being.
Do you have any questions?
Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)
Email us at admin@mdhealth.com.au
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