Bent Leg Prone Position Lift

The bent leg prone position lift strengthens the buttocks (gluteus maximus) and the back of the thighs (hamstrings).

You can use 1 to 5 pounds of ankle weights per leg to increase the intensity of the exercise.


  1. Lie face down on an exercise mat with your right leg extended behind you and your left leg bent with the foot over the knee.
  2. Keep your forehead on your bent left forearm and keep your right arm straight in front of you for balance.
  3. Take care to keep your hip bones in contact with the floor and your abdominal muscles tight as you lift your left thigh off the floor.
  4. Your thigh should only come off the floor a few inches! Squeeze your buttocks to start the movement rather than jerking the lower back to lift the thigh.
  5. Slowly return the thigh to the starting position.

Performance tips:

  1. It is very important to keep the abdominal tight and the hip bones in contact with the floor otherwise the lower back will arch.
  2. Don't expect a big movement. the thigh should only be lifted a few inches.
  3. If you feel any kind of pain in the lower back, avoid this exercise.

Do 15 repetitions on each leg before switching to the other leg. Rest. Do one or two more sets.

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