Prone Glute Activation

Purpose: To improve glute activation and hip extension control while minimizing compensation from the low back and hamstrings. Set-Up: Lie on your stomach on a firm surface. Keep your neck in a neutral position by: Placing a rolled towel under your forehead, or making a palm pillow, as shown in the video If you experience low back discomfort: Place a pillow under the hips and/or belly Reduce the height you lift the leg The exercise should be completely pain-free in the low back. Movement Sequence: Firmly contract the glute (butt muscle) on the working side. While maintaining that contraction, lift the leg a couple inches off the floor. Keep the front of the hips/pelvis in contact with the floor. Hold the leg in this position for 5 seconds. During the hold: Try to keep the glute firmly engaged Relax the hamstring as much as possible (It will still work some, but the focus is the glute) Slowly lower the leg back down and completely relax before repeating. Restart the full sequence each repetition. Dosage: Perform 10–15 repetitions per side Complete 2–3 sets If one side is noticeably harder to activate, spend extra attention or an additional set on that side Key Focus: Glute contracts first before lifting Minimal low back movement Keep pelvis stable on the floor Small lift height is preferred over compensation Quality of muscle activation over height of movement