Lying Alternate Hip Extension
Description
The lying alternate hip extension is a single leg glute bridge variation that alternates the working leg. The lifter holds a glute bridge and lifts one knee toward the chest, then alternates. The constant bridge hold loads the glutes while the leg lift adds core challenge.
Muscle Group
Equipment Required
Lying Alternate Hip Extension Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Set the arms at the sides.
- Brace your core and squeeze the glutes.
- Drive through the heels to lift the hips up into a glute bridge.
- Hold the bridge position with hips fully extended.
- Lift one knee up toward the chest.
- Lower that foot back down and lift the other knee.
- Continue alternating leg lifts while holding the bridge.
Lying Alternate Hip Extension Form & Visual
Lying Alternate Hip Extension Benefits
- Strong glute builder
- Trains anti-rotation core
- No equipment needed
- Builds the hamstrings
- Useful glute finisher
- Strong functional pattern
Lying Alternate Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Hip flexors
- Core
Lying Alternate Hip Extension Variations & Alternatives
- Glute Bridge
- Single Leg Glute Bridge
- Marching Bridge
- Hip Thrusts
- Bench Hip Extension
- Band Hip Extension
