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Glutes · Beginner

Lying Alternate Hip Extension

Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.

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Lying Alternate Hip Extension demonstration

Exercise overview

Training details

GlutesHamstringsLower BackCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie down on your stomach with legs extended.
  2. 02Keep your arms at your sides or in front of you for support.
  3. 03Engage your core and lift one leg towards the ceiling, squeezing your glute.
  4. 04Lower it back down and repeat with the other leg.
  5. 05Alternate legs for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationQuadruped Hip ExtensionRelated variationQuadruped Hip Extension on Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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