Prone Banded Hip Extension

HipHip Strength
Written By David Song

PRONE BANDED HIP EXTENSION

This is a strengthening exercise for the hip extensors in the sagittal plane. Lie down on your stomach with both knees straight and a mini band looped around your legs just above the ankles. Raise one leg directly to the ceiling without rotating the pelvis or bending through the back. Go for maximum range and hold the top position for up to 2 seconds before lowering.

Muscles Involved:

  • Gluteus Maximus

  • Proximal Hamstrings

Related Conditions:

  • Hip Osteoarthritis

  • Hip Labral Tear

  • Total Hip Replacement

  • Sacroiliac Joint Syndrome

  • Glute Amnesia

  • Pseudo Sciatica

  • Gluteal Tendinopathy

  • Proximal Hamstrings Tendinopathy

  • Yoga Butt

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