Lying Alternate Hip Extension
Expert Advice
Ensure that you maintain a neutral spine throughout the movement to prevent lower back strain. Engage your core and avoid using momentum; the movement should be controlled and initiated from the glutes and hamstrings.
How-to-do Steps
- Lie face down on a mat with your legs straight and arms by your sides or with hands placed under your chin for comfort.
- Engage your core muscles to stabilize your spine and gently exhale.
- Slowly lift one leg off the ground, keeping it straight, by squeezing your glutes and hamstrings. Your foot should move towards the ceiling.
- Raise your leg as high as you can without arching your back or twisting your hips, and hold the position briefly.
- Inhale as you lower your leg back to the starting position with control.
- Repeat the movement with the alternate leg.
- Continue to alternate legs for the desired number of repetitions, ensuring that you maintain proper form throughout the exercise.
Details
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Body weight
Exercise Type
Strength
