A posterior chain exercise performed while lying face down that targets the glutes and hamstrings to improve hip extension and posterior chain strength.
Lie face down on the ground with legs extended and arms at your sides or under your head. Keeping one leg straight, slowly raise it off the ground while maintaining the other leg flat. Hold the position briefly before slowly lowering the leg back to the starting position.
Lie prone on the ground with legs extended straight, arms at your sides or under your head, and maintain a neutral spine position.
Return to the starting position with the raised leg lowered back to the ground, maintaining proper alignment and control throughout the movement.
Keep your core engaged, maintain straight leg, control the movement, breathe steadily, keep other leg flat
Arching lower back, bending the raised knee, not engaging core, rushing the movement, letting the other leg lift off ground
Hold the raised position longer, add ankle weights, perform both legs simultaneously, or add resistance bands around your ankles.
Bend the knee slightly, reduce the range of motion, perform with both feet on the ground initially, or use a pillow under your hips for support.
Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. If you have lower back issues, consult a healthcare provider before performing this exercise. Keep your core engaged throughout the movement.