Prone Hip Extension
thigh (hip → knee) vs horizontal, lifting the straight leg while lying prone.
Why this matters
Active prone hip extension screens glute/hamstring drive and hip-flexor length. Limited range reduces stride push-off and is commonly masked by the pelvis rotating to fake the motion.
What good looks like
The straight leg lifts ≈10–20° above the table from glute/hamstring action, with the pelvis staying flat.
Common faults
- Little lift — tight hip flexors or weak posterior chain.
- The pelvis rotates / low back extends to create false range (watch the pelvis).
Coaching cues
- Keep the front of the hip pinned to the table; lift from the glute.
Related
- Standing Hip Flexion — the opposite-direction screen.
source · sports/performance/learn/prone_hip_extension.md