Variations

The benefits of doing a hip extension and flexion on the kBox are the ability to load the exercise more than if performed on any other training equipment. Use delayed eccentric action targeting the horizontal drive phase in sprinting or assisted concentric for further eccentric overload.

Hip Extension:

Performed using an ankle cuff.

For the regular hip extension, stand on the kBox with a slight elevation having an Ankle Cuff attached to your ankle (in the beginning use a wall or rack as support), and kick the leg backward.

Kneeling Kick-Back:

Performed using an ankle cuff.

Hip Flexion:

Performed using an ankle cuff.

Hip Swing:

Performed using the kGrips.

To really hit the glutes, hamstrings and improve core strength you can do the hip swing (similar to the kettlebell swing) by grabbing two kGrips, place yourself away from the center of the kBox and move the handles as if you were throwing them away from you.

To see this exercise done on the kPulley, watch here.

Go back to exercises, or read more about the applications of flywheel training.

kBoxHipExt – Curated tweets by go_exxentric