Prone Hip Extension
Back · Also called prone hip ext, hip extension prone, prone hip extension leg lift, prone leg lift, prone leg lifts, prone slr, prone straight leg raise
Setup
Lie face down on a firm bed or a mat with both legs straight and your arms folded under your forehead. Slide a pillow or a folded towel under your hips and lower belly so your low back rests in a comfortable position instead of sagging. Let your whole body go heavy and settle both hip bones evenly into the pillow before the first repetition.
Movement
Squeeze the buttock on one side first, and only once it is firm, lift that whole straight leg. The lift is small — the thigh comes up about one to two inches, and the hip bone on that side stays pressed down the entire time. Hold for 3 to 5 seconds while breathing normally, lower slowly, and let the leg rest completely for a moment. Then do the other leg.
Tip
The order matters more than the height: the buttock tightens first, then the leg moves. If the leg comes up easily and further than that, the hamstring and the low back have taken over. An arch or a pinch in your low back means the leg has gone too high, so make the lift smaller and keep that hip bone down. Progress by holding longer, not higher.