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Week 54: Prone Glute Sets with Hip Extension

Exercise: Prone Glute Sets with Hip Extension

Purpose: To introduce Sagittal Plane movement of the hip (extension) using your glutes while maintaining a stable core and straight spine

What It Targets: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Internal Obliques, External Obliques, Hamstrings, Erector Spinae, Multifidi


  1. Lay on your stomach with your knees straight and toes tucked under so they are firmly on the ground. Rest your forehead on one the back wrist for comfort

  2. Maintain a neutral position of your lumbar spine, so avoiding any lumbar extension

  3. Tuck your pelvis and anchor your lower ribs towards your belly-button

  4. Activate your core through a forceful exhale or fake laugh

  5. Squeeze your glutes

  6. Keeping your knee straight, slowly lift up one leg using your glutes. Only lift as high as you can without feeling any pain or excessive workload in your low back

  7. Pause for 2-3 seconds at the top, feeling it in your glutes, NOT your low back

  8. Return back down slowly and with good control

  9. Repeat as prescribed, and repeat on the other side

Main Cues:

  • Glutes and core are firing the whole time

  • Only lift as high as you can without feeling any pain or excessive workload in your low back

  • Lift up the leg on the EXHALE

  • Lower the leg on the INHALE

Common Compensations: This one is easy to mess up and is harder than it looks.

  • Pelvic rotation

Correction: Tuck the pelvis and squeeze the glutes throughout the entire exercise; don’t lift the leg as high

  • Felt in TFL (front side of hip) instead of glutes because hips are not in neutral flexion/extension

Correction: Bring knees back so thighs are in line with trunk

  • Felt in low back instead of glutes

Correction: Tuck the pelvis and squeeze the glutes more than it feels like you should from the very start; Reduce the range of motion

  • Pain in the back

Correction: Make sure you are activating core and glutes the whole time; Reduce the range of motion so it's comfortable; If still painful, regress to Prone Glute Sets

Why We Love It:

  • Establishes a strong foundation for initiating Sagittal plane control via the glutes

  • Coordinates lumbopelvic control while initiating Sagittal plane hip movement

  • Minimizes the effect of gravity so the intended muscle fibers of the glutes have a better chance to activate

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

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