Lying Alternate Hip Extension
Target Muscle
Secondary Muscles
Equipment
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.
Pro Tip
Controlled Movement: 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. Alternate Legs: 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. Keep Your Hips Grounded: One common mistake is