Procaryote
Hip · Strengthening

Prone Mule Kick with Bent Knee

Prone mule kick with bent knee, 3 sets, 12 repetitions per leg

Illustration of the Prone Mule Kick with Bent Knee exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per leg

Description: Lie on your stomach with your knee bent at 90 degrees. Slowly lift the leg upward while keeping the knee bent, then gently lower back to the starting position.

Tips: Keep the pelvis stable and avoid arching the lower back during the movement. Control the upward and downward phases to maximize strengthening.

Progression: Gradually increase the number of repetitions or add light resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, resistance_band, ankle_weight
Starting position
Lying on the stomach
Clinical goal
Strengthening of hip muscles
Also known as
coup de mule genou plié, extension de hanche genou fléchi, kick arrière hanche pliée

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.