Prone Hip Extension
Prone Hip Extension
A foundational posterior-chain drill that teaches clean hip extension with a neutral spine—excellent for building control before more advanced hinge work.
Muscles Targeted
Gluteus maximus, hamstrings (secondary), and deep trunk stabilizers.
Key Benefits
- Builds clean hip extension without momentum
- Improves glute awareness and coordination
- Helpful for “low-back takes over” patterns
- Easy to progress with holds or light load
Equipment Needed
No equipment required. Optional mat for comfort.
How to Perform
- Lie on your stomach with hips square to the floor.
- Gently brace your core and keep pelvis still.
- Lift the leg by squeezing the glute (small range is fine).
- Pause 1–2 seconds at the top.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps per side
- Or 2–3 sets of 15–30 second holds
- Progress: add ankle weight or longer pauses
Why This Variation Works
Prone hip extension simplifies the task so you can groove the hip motion while keeping the spine quiet—ideal for rebuilding fundamentals.
When to Use It
Early strengthening, warm-ups, glute re-training, or when you want posterior-chain work without axial loading.
Frequently Asked Questions
How high should I lift my leg?
Only as high as you can without pelvic rotation or low-back arching—usually just a few inches.
Should my knee be bent?
Bent knee can bias glutes and reduce hamstrings for some people, but either is fine if form stays clean.
What if I feel pinching in the front of the hip?
Reduce range, slow down, and focus on keeping hips square. If it persists, choose a different glute drill for now.