hip extension:
primary mover - glut max
secondary mover - hamstring
secondary mover - Low back
test
1. glut before low back
-lay on your stomach
-place one hand on each side of your low back, about an inch away from your spine and about an inch above your hip bones
-lift your right leg off the ground and feel for the muscles in your back to fire.
if the muscle on the right side of your back fires before the muscle on the left side of your back. you might be using your back to extend before your glut
2. glut before hamstring
-laying on your stomach
-tuck your toes up under your heels, so that you are on the balls of your feet, with your knees bent and touching the ground
-try to squeeze your butt without letting your knees lift off the ground
if this is difficult you might be using your hamstring before your glut in hip extension.
