Prone Hip Extension
Strengthens the muscles behind the hip and buttock.
What it helps
Strengthens the glutes and muscles behind the hip that power each step and help you stand tall.
How to do it
- Lie on your stomach on a firm surface.
- Bend one knee to 90 degrees.
- Lift that knee a few inches off the surface, then lower slowly.
Tips
- Keep your hips down; avoid arching your back.
Commonly done as 2-3 sets of 10, daily.
Where this appears in recovery
Prone Hip Extension is part of 2 recovery programs, typically at the quad-led motion (weeks 2–6) and before surgery · peak / final prep (0–4 weeks before surgery) stages. Each program shows how it fits alongside the other movements:
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.