Prone Bent-Knee Hip Extension

How to do it

1. Lie face down with the forehead resting on stacked hands and both front hip bones in contact with the floor.
2. Bend one knee to about 90 degrees with the sole of the foot facing the ceiling.
3. Contract the glute to lift the front of that thigh a small distance without rotating the pelvis or arching the lower back.
4. Lower under control, complete the repetitions and then change sides.

Form cues

• Keep the movement small and do not push through the opposite foot.
• Exhale during the lift and keep both hip bones grounded.
• Stop for lower-back compression, hamstring cramping or front-of-hip pinching.

Muscles worked

Strengthens: gluteus maximus

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