Prone Hip Extension


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.


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.


  • 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.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Seated Alternating Hip Flexion

View exercise

Single Leg Balance with Weight Pass

View exercise

Supine Hip Flexor Stretch

View exercise