Hip Extension 3: Single leg with Opposite Leg Extended From Knee

Leg Extended from knee 2 1 on each side Hold 10 sec, working up to 30 sec 45 sec
LOAD Leg Extended from knee
REPS 1 on each side
TEMPO Hold 10 sec, working up to 30 sec
REST 45 sec


  • Progression from Hip Extension 2.
  • Increase Core, Hip, Knee and Ankle Stabilization.
  • Further development of foundational muscles to help you progress towards the Lunge and Squat Exercises.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Para Spinal Musculature
  • Adductor and Abductor Musculature
  • Gluteal Musculature
  • Front of Thigh on Lifted leg

How to Perform

  1. Lying face up with arms out to the side, knees bent and feet flat on the floor.
  2. Draw your belly gently in towards the spine and slowly lift hips from floor.
  3. Come to rest on your shoulders with your head in a neutral position.
  4. Extend one leg straight and out from the knee.
  5. Ensure you can maintain your hips even with the floor.
  6. Hold and don’t forget to breathe.
  7. Repeat with other leg.

Common Challenges

  • Due to weak glute activation or tightness in quads (front leg muscles) or hip flexors, the hips may not lift to optimal height. First try stretching those muscles. Try the exercise again while taping the glutes for greater recruitment.
  • It's easy to hold this exercise with the hamstring (back of leg) muscles while forgetting to activate the glute (back of hip) muscles. If you don't feel those muscles firing, try tapping them to activate them.
  • If core stabilizer strength is weak, the hips may tilt down on the lifted leg side when leg is lifted from the floor. Draw the belly button inward and ensure hips stay parallel to the floor.
  • Lastly, it's common to over arch the low the back. Ensure you keep a neutral spine.

Alternative Exercise Suggestions for Patients with an ICD

No Restrictions