Prone Hip Extension

A glute isolation exercise performed face-down where you lift one leg upward to strengthen the gluteus maximus.

Instructions

1. Lie face-down on a mat with your legs extended and forehead resting on your hands or a towel.
2. Engage your core to stabilize your spine throughout the movement.
3. Keeping your knee slightly bent, raise one leg upward as high as comfortably possible.
4. Squeeze your glute at the top of the movement.
5. Lower the leg back down in a controlled manner without touching the floor.
6. Complete all repetitions on one side before switching legs.
7. Maintain contact with your other leg on the ground for stability.
8. Breathe steadily throughout the exercise.

Tips

• Keep your hips level; avoid rotating your pelvis.
• Do not arch your lower back excessively; maintain neutral spine alignment.
• Move slowly and deliberately to maximize glute activation.
• Squeeze your glute at the top of each repetition.
• Rest briefly between sets to maintain form.
• Add ankle weights for increased resistance once bodyweight becomes easy.