Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Prone Hip Extension is a beginner-level general fitness movement that trains Glutes (gluteus maximus). Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use Prone Hip Extension only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
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.
Also targets: Hamstrings, Back
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Lie face down on the floor with your legs straight behind you.
Place your arms by your sides or under your forehead for comfort.
Engage your core and press your pelvis gently into the floor.
Lift one leg off the ground by squeezing your glute.
Raise until you feel maximum glute contraction without back arching.
Lower with control and repeat for all reps before switching.
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.
For general fitness, start Prone Hip Extension with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using lower back muscles instead of glutes to lift.
Changing your back position during the Prone Hip Extension can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Lifting the leg too high causing excessive back arch.
Changing your back position during the Prone Hip Extension can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Bending the knee during the lifting phase.
Letting your knees drift away from the intended line during the Prone Hip Extension changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
All fitness levels, especially those learning glute activation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps per leg. Rest 30 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Hip Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Prone Hip Extension as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Hip Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Hip Extension is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.