Lying Alternate Hip Extension
Step by step
How to perform
- Lift one leg off the ground, keeping it straight, until your hip is fully extended and you feel a contraction in your glute muscles.
- Slowly lower the leg back down to the starting position, ensuring that you maintain control throughout the movement.
- Repeat the movement with the other leg, lifting it off the ground until your hip is fully extended.
- Continue to alternate between both legs for the desired number of repetitions.
Overview
About this exercise
The Lying Alternate Hip Extension is a low-impact exercise that targets the gluteal muscles, hamstrings, and lower back, increasing strength and flexibility in these areas. It is ideal for beginners, those recovering from injuries, or anyone looking to improve their lower body strength and stability. Incorporating this exercise into your routine can enhance your performance in other physical activities, improve posture, and reduce the risk of lower back pain.
Coaching cues
Form tips
Lift one leg off the ground, keeping it straight and not bending at the knee. Raise it as high as you can comfortably go, then lower it back down slowly. The key here is to control the movement with your glutes and hamstrings, not your lower back. Rushing through the exercise or using momentum instead of muscle strength is a common mistake and can lead to injury.
After lowering your leg back down, repeat the movement with your other leg. This is the 'alternate' part of the Lying Alternate Hip Extension. Make sure to give each leg equal attention to avoid muscle imbalances.
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