Own Every Range
← Back to library

VIDEO DEMO

Prone bent-knee hip extension

Regression of Reverse Hyperextension

YouTube · Physical Therapy FirstProne Bent Knee Glute RaiseWatch the demonstration

REGRESSION · HOW TO DO IT

Prone bent-knee hip extension

These steps are written specifically for the Prone bent-knee 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 and bend one knee to about 90 degrees.

  2. 02
    Move the pattern

    Keep the pelvis down as you press the sole of the foot upward using the glute.

  3. 03
    Finish with control

    Stop before the low back arches, pause, and lower the thigh slowly.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 10

Short rangeShort range

Prone bent-knee hip extension

Sets: 3–4 · Reps: 10–20

Prone bent-knee hip extension is a regression of Reverse Hyperextension. 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 legs travel from hip flexion toward extension while the torso stays fixed. That makes the shortened glute finish easy to feel and repeat.