Adiletix - Prone Hip Extension - Step-by-Step Guide

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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.

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