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Hip · Strengthening

Prone mule kick with extended knee

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

Illustration of the Prone mule kick with extended knee exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per leg

Description: Lie on your stomach with legs extended. Slowly lift one leg upward while keeping the knee straight, then gently lower without touching the ground. Repeat with the other leg.

Tips: Keep the pelvis stable and avoid arching the lower back. Control the movement to effectively engage the hip muscles.

Progression: Increase the number of repetitions or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the stomach with legs extended
Clinical goal
Strengthening of the hip muscles
Also known as
prone mule kick, hip extension in prone position, extended leg lift lying down

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.