Legs · Bodyweight
Lying Alternate Hip Extension
How to do the lying alternate hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your legs straight and forehead resting on your hands. Squeeze one glute to lift that straight leg a few inches off the floor, lower it, then alternate to the other leg, keeping your hips pressed down.
- 1The glute and hamstring lifting the straight leg
- 2Hips staying flat against the floor
- 3A controlled lift and lower on each side
Common mistakes
- Twisting the pelvis to raise the leg higher
- Bending the knee of the working leg
- Cranking the lower back instead of using the glute
Muscles worked
The lying alternate hip extension mainly works the glutes and hamstrings, with the lower back assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the lying alternate hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.