Enhancing Skills

Prone hip extension

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

N/A

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.

Proper form:

  1. Lie down on your stomach with your arms extended in front of you and your legs straight behind you.
  2. Tighten your glutes and lift your legs off the ground, keeping them straight.
  3. Lift your legs as high as you can, squeezing your glutes at the top of the movement.
  4. Hold the position for a few seconds and then slowly lower your legs back down to the ground.
  5. 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

Body Group:

Legs

Muscle Group(s):

Gluteus, Lower back

Muscles used:

Primary:

Gluteus Maximus

Secondary:

Erector Spinae

Tertiary:

Hamstrings

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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