In the video, he has to keep his hips low and bend over. What he is doing is putting his hips on an angle that is much faster and safer than just walking up and down the floor like he does in the video. He is also pushing his knees out, which is a lot more hip extension.
You can do both of these movements with the right leg. The way to do them both is by going into hip extension. The problem with just walking up and down is that you are essentially doing the same thing on both sides.
This time around though, you are using both feet while trying to push your hips forward on the opposite side of the floor. To do this both legs have to be working independently.
You can feel the difference in the movements because you can feel yourself pushing with the right hip while maintaining flexibility within the hip extensor. You can also feel the hip contraction because you can feel the knee bending towards your body.
With the right hip you are using the hip flexor to push your leg towards your body and also keeping it straight. While you are doing this you are also contracting the gluteus maximus (GMAX) muscles and using them as stabilizer/elbow muscles to make your movement more efficient.
The difference between the two is not much, but it’s a very big effect. By using hip extension correctly you can walk up to 70% of your body weight. As they say, 90% of the gym is still leg work!
How to Perform the Hip Extension Exercise
There are 3 different ways you can perform hip extension on a treadmill:
The easiest way is to simply lie down on the floor and walk from heel to toe (like a belly dancer). This is great to do with an unstable surface like a treadmill because your body will find it to be more natural.
The second easiest way is to use an unstable surface (like an overhanging wall). Your hips should be positioned more in line with the front of your body, like if you were going in to a wall while standing up. On this type of surface you can actually get away with using more foot pressure to help make the movement easier.
The third and worst way is to just lie on the ground. You must be a bit out of balance at this point to perform these easy exercises with your legs. That being said you will work your way back into balance while working these easy exercises to help build your core.
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