Prone Hip Extension – Knee Bent

HOW: Begin on your stomach with your head supported on your hands. From here, bend your knee and lift your thigh up off of the ground with a focus on engaging your gluteal muscles. Hold for the prescribed amount of time before returning to the starting position.  
  • FEEL: You should feel your gluteal muscles working to assist with hip extension in this position.
  • COMPENSATION: Avoid lifting your leg to the point where your hips are rotating off of the ground. Also, avoid arching your back by ensuring that the motion is coming from extension at the hip. Perform through a smaller motion if need be.

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