Prone Hip Extension

Purpose

This exercise targets the posterior muscles of the hip and leg to help with strength, posture and flexibility at the hip.

Set up

Begin lying on your stomach in the prone position. You can rest your forehead on your hands or keep your arms down by your sides. You may place a pillow under your chest and stomach to make it more comfortable.

Movement

Draw your abdominals in and tighten the front of one leg. Lift your leg straight up towards the ceiling while keeping the other leg on the ground. Make sure you are lifting from the hip not the foot. Slowly lower your leg back down to the starting position. Repeat.

Tips

  • Do not lift so high that your pelvis rotates – the top of your hips should stay in contact with the floor.
  • Do not lift too high – your foot should rise about 6 inches or less.
  • Keep both legs straight as you lift one.
  • You should feel this in your hip not your back. If you feel any pain in your back, try to not lift your leg as high.
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