Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Prone Hip Extension on Bolster -- Alternating

View Instructions

Equipment

  • Bolster

Muscle Groups

  • Back
  • Hips & Buttocks
  • Legs

Purposes

  • Lower back strength
  • Glute strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Lying on your stomach, place a rolled-up towel under your hips.
  • Keeping both legs straight at all time, lift one at a time without arching your back.
  • Return it to the ground and repeat with the other side.

ProTip

  • Keep your abdominal muscles tight

Mistakes

  • Cocking the head back
  • Bending the knee