Lying Single Straight Leg Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Leg Hip Extension
How to: Lying Single Straight Leg Hip Extension
- Lie on your back with your legs extended straight out.
- Raise one leg straight up while keeping the other leg flat on the ground.
- Engage your glutes and lift your hips off the ground by pushing through the heel of the grounded leg.
- Hold at the top for a moment, then lower back down.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Hyperextending the back during the lift.
- Allowing the hips to rotate excessively.
- Not fully extending the leg while lifting.
Modifications
- Perform with a bent knee for reduced difficulty.
- Use a stability ball for added support and balance.
Tips
- Keep your core engaged to maintain stability.
- Focus on controlling the movement rather than rushing through it.
- Ensure your hips are level to avoid excessive strain.
Lying Single Straight Leg Hip Extension Alternatives
Tags
glutes
hamstrings
thighs
strength
bodyweight
exercise