One-Leg Prone Hip Extension

  1. Lie down on your stomach with your arms extended out in front of you for support.
  2. Engage your core to stabilize your lower back and minimize anterior pelvic tilt.
  3. Lift one heel up towards the ceiling while keeping the knee straight and the foot flexed.
  4. Hold the lifted position for 5-10 seconds, focusing on the contraction in the glutes and hamstrings.
  5. Slowly lower your leg back down to the ground.
  6. Repeat the movement on the same side for your desired number of repetitions, then switch to the other leg.

Primary Muscles

  • Glute
  • Hamstring

Secondary Muscles

  • Lower Back

Results

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Date Reps Resis. RPE

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