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Hip · Strengthening

Isometric Hip Extension in Prone Position

Isometric hip extension in prone position, 3 sets, hold for 10 seconds, 6 repetitions per leg

Illustration of the Isometric Hip Extension in Prone Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 6 per leg

Description: Lie on your stomach with legs extended. Contract the gluteal muscles to slowly lift one leg without bending the knee, then hold this position for 10 seconds. Gently lower the leg and repeat on the other side.

Tips: Keep the pelvis stable and avoid arching the lower back. Breathe normally during contraction.

Progression: Gradually increase the hold duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Prone position (lying face down)
Clinical goal
Strengthen the hip extensor muscles
Also known as
prone hip extension, gluteal strengthening lying down, leg lift prone position

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.