Prone hip extension with resistance band

Muscles used in this exercise

Gluteus Maximus (buttock muscle) and hamstring are activated to push out against the band. The lower back muscles and core are activated to stabilise your pelvis.

Purpose

To promote the buttock muscles to active when you walk, run, squat, and going upstairs. This is a higher grade exercise that incorporates the core and back muscles.

To do this exercise

• Tie a theraband around your foot or ankle and hold it in your hand on the same side.

• Start keeling on the ground and find your neutral spine position.

• Slide your leg back while keeping your back, pelvis, and hips stable.

• Progress to lifting the leg off the ground. Be careful not to hitch your hip to do this movement.

• Return to the starting position make sure you control the movement.