Prone Hip Extension

Lie face down with your legs straight and arms resting by your sides or folded under your forehead. Squeeze one glute to lift that leg a short distance off the floor, keeping your knee straight and your hips pressed into the ground. The lift is small, a few centimeters is plenty, since going higher usually means your lower back is arching to make up the range rather than your glute doing the work. Lower with control and repeat on the same side before switching. Keep your hips level throughout; if the working side wants to twist upward, that is your cue to shorten the range.