Prone Hip Extension
Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Prone Hip Extension is a isolation hip hinge movement that primarily targets your glutes. Use for glute activation warm-ups or rehabilitation exercises.
Everything You Need to Know About the Prone Hip Extension
The Prone Hip Extension is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute activation warm-ups or rehabilitation exercises. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels, especially those learning glute activation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Prone Hip Extension
Primary
Secondary
Stabilizers
Prone Hip Extension form guide
- 1
Lie face down on the floor with your legs straight behind you.
- 2
Place your arms by your sides or under your forehead for comfort.
- 3
Engage your core and press your pelvis gently into the floor.
- 4
Lift one leg off the ground by squeezing your glute.
- 5
Raise until you feel maximum glute contraction without back arching.
- 6
Lower with control and repeat for all reps before switching.
What are the best tips for the Prone Hip Extension?
Keep the movement controlled and initiated from the glute.
Avoid lifting too high which causes lower back arching.
Press your hip bones into the floor to anchor the pelvis.
Focus on the glute squeeze rather than leg height.
What are common Prone Hip Extension mistakes to avoid?
Using lower back muscles instead of glutes to lift.
A compromised back position during the Prone Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Lifting the leg too high causing excessive back arch.
A compromised back position during the Prone Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Bending the knee during the lifting phase.
Letting your knees collapse inward during the Prone Hip Extension puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Is the Prone Hip Extension right for you?
All fitness levels, especially those learning glute activation.
How to Program the Prone Hip Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps per leg. Rest 30 seconds.
What are good alternatives to the Prone Hip Extension?
Donkey Kick
Quadruped Hip Extension
Glute Bridge
Other Variations
- Banded Prone Hip Extension
- Alternating Prone Extension
- Prone Y Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Hip Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep core engaged to protect lower back.
- Stop if you feel lower back discomfort.