Lying Alternate Hip Extension

Instructions

1
Lie prone (face down) on a flat bench with hips at the edge, torso supported on the bench, and legs hanging off the end. Keep your upper body stable and core engaged.
2
Position your body so your knees are aligned just beyond the bench edge. Keep your hands gripping the sides of the bench or extended forward for stability. Maintain a neutral spine throughout.
3
Lower your legs toward the floor in a controlled manner by bending at the knees, allowing the quadriceps to lengthen under tension. Move through a full range of motion until legs approach horizontal or slightly below.
4
Drive through the quadriceps to extend the legs back to the starting position, lifting them above horizontal. Squeeze the quadriceps at the top and return to start without locking knees.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Lying Alternate Hip Extension allows you to target the Rectus Femoris with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Improves overall Hips stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Alternate Hip Extension
  • Cable Lying Alternate Hip Extension
  • Banded Lying Alternate Hip Extension

Beginner Tips

If you are new to the Lying Alternate Hip Extension, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions