Lying Alternate Hip Extension

Lying Alternate Hip Extension

Lying Alternate Hip Extension is a fantastic exercise that targets your glutes, hamstrings, and lower back muscles. It is a versatile movement that can be done at home or in the gym with minimal equipment. This exercise primarily focuses on hip extension, which is a vital movement for various daily activities and sports performance. To perform the Lying Alternate Hip Extension, you start by lying flat on your back with your knees bent and feet flat on the floor. Engage your core muscles by drawing your belly button towards your spine, ensuring a stable and supported position. Place your arms by your sides, palms facing down, for added stability. From this starting position, lift one foot off the ground, extending your leg until it is straight or near straight. Keep your hips level throughout the movement, avoiding any hip rotation. Squeeze your glutes and push your hips upward towards the ceiling, lifting your extended leg as high as you comfortably can. Pause for a moment at the top before slowly lowering your hips and leg back down to the starting position. Complete the desired number of repetitions on one side before switching to the other leg. Remember to focus on maintaining proper form and control throughout the exercise. You can increase the challenge by adding resistance bands, ankle weights, or performing the movement on an elevated surface. Regularly incorporating the Lying Alternate Hip Extension into your workout routine can help improve your overall lower body strength, stability, and flexibility. Additionally, it can contribute to better hip mobility and posture while reducing the risk of lower back pain. Remember, always consult with a fitness professional to ensure you are using correct form and technique for optimal results.


  • Start by lying flat on your back on a comfortable surface, such as a yoga mat.
  • Bend your knees and place your feet flat on the ground, hip-width apart.
  • Position your arms by your sides, palms facing down.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Begin the exercise by lifting one leg off the ground, keeping it bent at a 90-degree angle.
  • Extend your hip by pressing your heel towards the ceiling, while keeping your core engaged and your lower back flat on the mat.
  • Pause at the top of the movement, and then lower your leg back down to the starting position with control.
  • Repeat the movement on the opposite leg, alternating sides.
  • Continue alternating legs for the desired number of repetitions or time.
  • Remember to breathe regularly throughout the exercise and focus on maintaining proper form.
  • If you experience any discomfort or pain, stop the exercise and consult with a fitness professional.

Tips & Tricks

  • Engage your core throughout the exercise for better stabilization.
  • Focus on the mind-muscle connection to maximize the effectiveness of each rep.
  • Start with lighter weights and gradually increase resistance to avoid overloading your muscles.
  • Maintain proper form and avoid any excessive hip rotation.
  • Breathe steadily throughout the exercise to maintain oxygen flow to your muscles.
  • Incorporate variations like single-leg hip extensions or using resistance bands to keep challenging your muscles.
  • Pay attention to your body's signals and rest when needed to prevent injuries.
  • Ensure proper nutrition intake to support muscle recovery and growth.
  • Warm up before performing the exercise to prepare your muscles for the work ahead.
  • Consult with a fitness professional for personalized modifications or progression ideas.


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