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Hip Extensions, Weighted, Bridge

Type: Back
Weighted hip extensions are a great exercise for strengthening the lower back and toning the buttocks, hamstrings and quads. It's relatively easy to perform and can be done by beginners. The weight can be added later as a way of progressing.
Level :  Equipment : Yes
Lower Back
Buttocks
Hamstrings
Thighs

Hip Extensions, Weighted, Bridge Steps:

Step 1:
Lie flat on your back on a gym mat.

Step 2:
Bend your knees so your feet are flat on the floor.

Step 3:
Take a weight with both hands and place it on the lower abdomen. Continue to hold it with your hands.

Step 4:
Raise your buttocks and lower back off the floor and push upwards as far as they will go.

Step 5:
Your head, shoulders, upper back and feet will remain flat on the floor.

Step 6:
Pause briefly at the top of the movement and then lower slowly down.

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