Step by step instructions, muscle activation and variants for the Lying Alternating Hip Extension.
A prone bodyweight exercise where alternate legs are lifted off the floor through hip extension to target the glutes and hamstrings. The alternating pattern challenges core stability and keeps continuous tension on the posterior chain throughout the set.
The Lying Alternating Hip Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
