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Exercise handout — move better, feel better.
Prone Hip Extension
Face-down glute isolation exercise. Targets glute max with minimal stress on SI joint.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie face down on floor or mat
- Bend one knee to 90 degrees
- Arms folded under forehead
Step 1 of 4
Keeping knee bent, lift thigh off floor slightly
Step 2 of 4
Squeeze glute at top
Step 3 of 4
Don't arch low back excessively
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Small movement - thigh just clears floor
- Squeeze glute, not low back
- Keep other leg and hips still
- Don't hold breath
Common Mistakes to Avoid
- Lifting too high
- Arching low back
- Using momentum
- Not squeezing glute
Safety Information
Keep movement small to avoid back strain.
Progressions
Add ankle weight, longer holds
Regressions
Smaller lift, more reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.