Lying Alternate Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Lower Back
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Alternating Hip Lift
Visualised Target Muscle Groups
Front
Back
How to: Lying Alternate Hip Extension
- Lie down on your stomach with legs extended.
- Keep your arms at your sides or in front of you for support.
- Engage your core and lift one leg towards the ceiling, squeezing your glute.
- Lower it back down and repeat with the other leg.
- Alternate legs for the desired number of repetitions.
Common Mistakes
- Lifting too high and straining the lower back.
- Not keeping the core engaged, leading to a lack of stability.
- Performing the movement too quickly and losing control.
Modifications
- Perform the exercise with a cushion under the hips for added comfort.
- Limit the range of motion if you feel discomfort.
Tips
- Ensure your body remains straight and engaged throughout the movement.
- Avoid arching your back excessively during the extension.
- Focus on squeezing your glutes at the top of the movement.
Lying Alternate Hip Extension Alternatives
Tags
glutes
hip extension
bodyweight
strength
core stability
hamstrings
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