Lying Alternate Hip Extension
Expert Advice
Ensure that you maintain a neutral spine throughout the movement to prevent lower back strain. Engage your core and avoid using momentum; the movement should be controlled and initiated from the glutes and hamstrings.
How-to-do Steps
- Lie face down on a mat with your legs straight and arms by your sides or with hands placed under your chin for comfort.
- Engage your core muscles to stabilize your spine and gently exhale.
- Slowly lift one leg off the ground, keeping it straight, by squeezing your glutes and hamstrings. Your foot should move towards the ceiling.
- Raise your leg as high as you can without arching your back or twisting your hips, and hold the position briefly.
- Inhale as you lower your leg back to the starting position with control.
- Repeat the movement with the alternate leg.
- Continue to alternate legs for the desired number of repetitions, ensuring that you maintain proper form throughout the exercise.
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Muscles Worked
Lying Alternate Hip Extension primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Alternate Hip Extension work?
Lying Alternate Hip Extension primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Alternate Hip Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Alternate Hip Extension suitable for beginners?
Yes, Lying Alternate Hip Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
