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VIDEO DEMO

Prone hip extension

Regression of 45° Back Extension

YouTube · Ask Doctor JoHip Extension in ProneWatch the demonstration

REGRESSION · HOW TO DO IT

Prone hip extension

These steps are written specifically for the Prone hip extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie face down on the floor with one knee straight and the pelvis level.

  2. 02
    Move the pattern

    Tighten the glute and lift the straight leg a small distance without arching the low back.

  3. 03
    Finish with control

    Pause briefly, lower with control, and keep the front of the hip heavy throughout.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

GLUTES & HIPS / 09

Short rangeShort range

Prone hip extension

Sets: 3–4 · Reps: 6–12

Prone hip extension is a regression of 45° Back Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The glutes and hamstrings begin long at the bottom, then shorten to bring the torso back in line without needing maximal spinal loading.