Prone hip extension
May 10th, 2023 9:33 AM Mr. Q Categories: Body Weight
The prone hip extension is a bodyweight exercise that targets the gluteal muscles and helps to strengthen and tone the muscles in the hips and lower back.
- Lie down on your stomach with your arms extended in front of you and your legs straight behind you.
- Tighten your glutes and lift your legs off the ground, keeping them straight.
- Lift your legs as high as you can, squeezing your glutes at the top of the movement.
- Hold the position for a few seconds and then slowly lower your legs back down to the ground.
- Repeat for 10-15 reps.
How to reduce difficulty: If you find the exercise too challenging, you can try lifting one leg at a time or reducing the number of reps.
How to increase difficulty: To increase the difficulty of the exercise, you can add ankle weights or hold a resistance band around your ankles while performing the movement.
Number of reps: Beginner: 10 reps Intermediate: 12 reps Advanced: 15 reps
Estimated time for exercise: 2-3 minutes
Muscle Group(s):Gluteus, Lower back