Prone Hip Extension
Builds open-chain hip-extension strength while emphasizing isolated hip motion and pelvic control.
How to Do the Exercise
Setup
Lie on your stomach with both legs straight and the pelvis supported on the surface.
How to perform it
Tighten the glute and lift the working leg slightly by extending the hip. Stop before the pelvis or low back compensates, then lower slowly.
Dosage
3 sets, 10–12 repetitions each leg, Tempo 2-1-2, Rest 60 seconds
What to Focus On
Key cues
- Squeeze the glute first
- Keep the pelvis down
- Use a small controlled range
- Lower slowly
Why use it
Builds open-chain hip-extension strength while emphasizing isolated hip motion and pelvic control.
When to use it
Useful when isolated open-chain hip-extension strengthening is appropriate.
Common mistakes
- Arching the low back
- Rotating the pelvis
- Lifting the leg higher than the hip can control
- Using momentum
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- The pelvis stays quiet through the full set
- You can lift through the available hip range without low-back compensation
- Symptoms settle appropriately afterward
Scale back if
- The low back repeatedly takes over
- The pelvis rotates or lifts
- Pain remains meaningfully worse afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
One quick question
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