Lying Alternate Hip Extension

Muscles worked

Setup

1. Lie face down (prone) on a flat bench with your hips positioned at the very edge of the bench.
2. Grip the sides of the bench firmly to stabilize your upper body.
3. Let your legs hang naturally toward the floor with your toes lightly touching the ground.
4. Engage your core and tuck your chin slightly to maintain a neutral spine.

How to do it

1. Exhale and lift one leg toward the ceiling by squeezing your glute, keeping the leg straight or with a very slight bend in the knee.
2. Lift until your thigh is roughly parallel with your torso, ensuring your hips stay pressed against the bench.
3. Inhale as you slowly lower the leg back to the starting position with a controlled 2-second tempo.
4. Immediately repeat the movement with the opposite leg, alternating sides for each repetition.

Form checklist

• Keep your pelvis glued to the bench to prevent the lower back from arching.
• Ensure the movement occurs at the hip joint, not by swinging the leg.
• Keep your neck neutral by looking straight down at the bench.
• Avoid rotating your hips as you lift the leg.

Pro tips

• Focus on 'driving your heel to the ceiling' rather than just lifting your foot to maximize glute engagement.
• Pause for one second at the top of the movement to emphasize the peak contraction of the gluteus maximus.
• Keep your core braced as if you are about to be punched to protect your lumbar spine.

Make it harder

• Wear ankle weights to provide additional resistance to the hip extensors.
• Perform the movement with a 3-4 second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the lying alternate hip extension work?

The lying alternate hip extension primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying alternate hip extension?

The lying alternate hip extension requires no equipment — just your body weight.

Is the lying alternate hip extension good for beginners?

Yes. The lying alternate hip extension is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Bent-Over Hip ExtensionIntermediate · glutes and hamstrings
• Bent Leg Kickback KneelingBeginner · glutes and hamstrings
• Bodyweight Frog Hip ThrustBeginner · glutes and hamstrings
• Bodyweight Single Leg DeadliftIntermediate · calves, glutes, and hamstrings