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Prone Hip Extension
- 1 - Lie face down on a mat with your legs extended straight behind you and your arms folded under your head or resting at your sides.
- 2 - Brace your core gently and keep your pelvis in contact with the floor to avoid excessive arching through your lower back.
- 3 - Keeping one knee straight, squeeze the glute of the working leg and lift that leg a few inches off the floor in a controlled motion.
- 4 - Pause briefly at the top while keeping your hips square and your lower back neutral.
- 5 - Lower the leg back to the floor slowly without relaxing completely between repetitions.
- 6 - Complete the desired number of repetitions, then switch sides.
- 7 - Avoid rotating your hips or using momentum; the movement should come primarily from the glutes and hamstrings.
