Prone Hip Extension
Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
Prone Hip Extension
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Prone hip extension lies face down and lifts one straight leg toward the ceiling by squeezing your glute, isolating the gluteus maximus through hip extension without any equipment. This simple floor exercise teaches glute activation and is useful for rehabilitation and warm-up.
When to use it
Use for glute activation warm-ups or rehabilitation exercises.
Who it's for
All fitness levels, especially those learning glute activation.
Press your pelvis into the floor to anchor it, then lift one leg by squeezing your glute. Keep the leg straight and do not lift so high that your lower back arches. The range of motion is smaller than it looks—focus on the glute squeeze rather than height.
Muscles worked: Prone Hip Extension
Also targets: Hamstrings,
Want Prone Hip Extension in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Prone Hip Extension
Program prone hip extensions for glute activation warm-ups, rehabilitation, or when learning to engage your glutes. Use high reps since bodyweight resistance is minimal. They pair well with glute bridges and other activation drills.
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
Frequently Asked Questions About the Prone Hip Extension
The Prone Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Prone Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Core.
Yes, the Prone Hip Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels, especially those learning glute activation. Start with lighter weights to master proper form before progressing.
For the Prone Hip Extension, the recommended approach depends on your goals. 3 sets of 15-20 reps per leg. Rest 30 seconds. For strength, use 10-12 reps per leg. For muscle growth, perform 15-20 reps per leg. For endurance, complete 20-30 reps per leg.
Yes, the Prone Hip Extension can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
Good alternatives to the Prone Hip Extension include: Donkey Kick, Quadruped Hip Extension, Glute Bridge. These exercises target similar muscle groups as the Prone Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep core engaged to protect lower back.
- Stop if you feel lower back discomfort.