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
Visualised Target Muscle Groups
Front
Back
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
Workout plans with Lying Single Straight Leg Hip Extension
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
glutes
hamstrings
thighs
strength
bodyweight
exercise
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