Prone Hip Extension
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the classic Prone Hip Extension with the famous “hand-on-butt” cue—ensuring every rep is powered by a hard glute squeeze, not lumbar hyperextension.
🔥 Benefits of Prone Hip Extension:
- ✅ Strong emphasis on glute-driven hip extension
- ✅ Hand-on-glute feedback guarantees real glute work
- ✅ Small, controlled range—no swinging the leg high
- ✅ Teaches pure hip extension without low-back compensation
- ✅ Bodyweight or add ankle weights for progression
📝 Exercise Details:
Exercise: Prone Hip Extension (Hand-on-Glute Version)
Difficulty Level: Beginner
🛠️ What You’ll Need:
✔ Mat or comfortable surface
✔ Optional: ankle weights for added resistance
📅 When to Use This:
Perfect warm-up, finisher, or foundational move in any glute-focused or posterior-chain program.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.