Lying Alternate Hip Extension
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The lying alternate hip extension is a bodyweight floor exercise that targets the gluteus maximus, with the hamstrings assisting hip extension. Performed face-down while lifting one straight leg at a time, it builds posterior chain strength and teaches you to extend the hip without arching the lower back. It suits beginners, glute warm-ups before heavier lower-body training, and low-impact activation work.
Lying Alternate Hip Extension: So fĂĽhrst du sie aus
- 1Lie face-down on a mat with your legs extended straight and your forehead resting on your folded arms.
- 2Brace your core lightly and press your hip bones into the mat so your pelvis stays neutral and your lower back does not arch.
- 3Squeeze your right glute and lift your right leg 6 to 12 inches off the floor, keeping the knee straight and both hips square to the mat.
- 4Hold the top position for one to two seconds, keeping the tension in your glute rather than your lower back.
- 5Lower your right leg to the mat under control, resisting the descent instead of dropping it.
- 6Squeeze your left glute and lift your left leg to the same height, holding again for one to two seconds.
- 7Lower the left leg under control to complete one full repetition.
- 8Keep alternating legs at a steady tempo for your target reps or time, then relax both legs flat on the mat.
Technik-Tipps
- Squeeze the glute first and let the leg follow — how hard the glute contracts matters more than how high the leg travels.
- Keep the non-working leg relaxed and flat on the mat so each side works independently.
- Exhale as you lift and inhale as you lower to hold a steady tempo and keep your core braced.
- If you feel this in your lower back instead of your glute, slide a folded towel under your hips to keep the pelvis tucked and cut the lift height.
Häufige Fehler
- Arching the lower back to gain height — the extra range comes from the lumbar spine rather than the hip, so the gluteus maximus does less work while your lower back takes compression it does not need.
- Bending the knee of the working leg — a bent knee shortens the hamstrings and lets the leg fold up from the knee, so the hip extensors travel through less range and contribute less.
- Swinging the leg up with momentum — the rep is over before the glute has to contract hard, which wastes the set and jars the hip at the top.
- Letting the working-side hip roll off the mat — the pelvis rotates to borrow range the hip does not have, trading glute tension for a twist through the lower back.
Häufig gestellte Fragen
What muscles does the lying alternate hip extension work?
It primarily works the gluteus maximus. The hamstrings act as synergists, assisting the hip extension on every rep.
How is the lying alternate hip extension different from a standard hip extension?
The alternating version extends one hip at a time instead of both together. That keeps the pelvis anchored by the resting leg and makes side-to-side strength differences easy to feel and correct.
How high should I lift my leg?
About 6 to 12 inches is enough. Beyond that the lift usually comes from arching the lower back rather than from the hip, which takes tension off the glute.
How many sets and reps should I do for the lying alternate hip extension?
A good starting point is 2 to 3 sets of 12 to 15 reps per leg. Prioritize control and the brief hold at the top over chasing higher rep counts.
Is the lying alternate hip extension suitable for beginners?
Yes. It needs no equipment, uses a short range of motion, and puts minimal stress on the joints, which makes it a practical warm-up or first step toward heavier hip extension work. If you currently have lower back pain, check with a healthcare professional first.
