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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Exercise overview

Training details

GlutesHamstringsLower BackCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

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

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