Prone Single-Leg Hip Hold Extension
Strengthen your glutes & hamstrings! Improve hip extension with this prone exercise. Perfect for building a strong posterior chain.
The Prone Single-Leg Hip Hold Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Single-Leg Hip Hold Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Prone Single-Leg Hip Hold Extension Variations and Alternatives
How to do the Prone Single-Leg Hip Hold Extension
Position yourself face down on a flat bench or mat. Your hips should be on the edge of the bench, and your legs should be straight behind you with toes touching the ground.
Place your hands under your chin or by the sides of the bench for stability.
Contract your core muscles to stabilize your upper body.
Slowly lift one leg off the ground by extending the hip. Keep your knee straight and raise the leg as high as you can without arching your back. Ensure your movements are controlled, using your glutes and hamstrings to perform the lift.
Hold the leg in the raised position for a moment, then lower it back down to the starting position.
Repeat the same movement with the other leg, alternating between legs.
Continue alternating legs for the desired number of repetitions and sets.
Ensure that you maintain good form throughout the exercise, avoiding excessive arching of the lower back. This movement is typically used to strengthen the posterior chain muscles, particularly the glutes and hamstrings.
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Prone Single-Leg Hip Hold Extension FAQs
What muscles does the Prone Single-Leg Hip Hold Extension work?
The Prone Single-Leg Hip Hold Extension mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Prone Single-Leg Hip Hold Extension?
None. The Prone Single-Leg Hip Hold Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Prone Single-Leg Hip Hold Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Prone Single-Leg Hip Hold Extension variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Single-Leg Reverse 45-Degree Hyperextension, Alternating 45-Degree Bent-Leg Extension and Alternating Single-Leg Isometric Glute Bridge Hold.
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