Prone Hip Extension Off Edge
Builds hip-extension strength through a larger excursion than the standard prone version.
How to Do the Exercise
Setup
Lie on your stomach on a stable table or bench with the working leg hanging comfortably off the edge.
How to perform it
Begin with the hip slightly flexed, tighten the glute, and lift the leg into hip extension. Stop before the pelvis or low back compensates, then lower slowly through the available range.
Dosage
3 sets, 8–12 repetitions each leg, Tempo 2-1-3, Rest 60–90 seconds
What to Focus On
Key cues
- Keep the pelvis supported
- Move through the hip
- Stop before the low back arches
- Control the lowering phase
Why use it
Builds hip-extension strength through a larger excursion than the standard prone version.
When to use it
Useful when standard prone hip extension is controlled and greater hip-extension excursion is appropriate.
Common mistakes
- Using an unstable surface
- Arching the low back
- Rotating the pelvis
- Dropping the leg quickly
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- You can control the full available range
- The pelvis stays stable
- Symptoms settle appropriately afterward
Scale back if
- The larger range causes pelvic or low-back compensation
- You cannot control the lowering phase
- 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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