This is prone hip extension with a bent knee, and I use this as well. We both use this as a test, so you know how we're all about testing, intervention, then retesting. So, not only is this an amazing exercise, it's a brilliant test. Okay, so...

People who have back pain, knee pain, more often than not, there's something going on at the hip; a lack of movement through the glute. What do you look for when you're going to test it standing? When you're looking at this person, you...

say, 'prone hip extension.' Yes. The things you might see, they might do wrong, any compensations. Okay, so if someone has a weak glute, for example, on the right side, I'm going to look for movement through the lower back. I'm going to look for extra work performed by the hamstring,

and then the pelvis moving as well. So, tight hip flexors at the front will rotate the pelvis. So any compensatory patterns, we always look for—the body loves trying to cheat out of these movements. Okay, so we have to be a detective and pick that up. So let's get into it.

I'll get you to bend your knee, please, to 90 degrees, just one there. So straighten that, and we lift about one to two centimeters towards the ceiling. So bring your foot up and back down. Very good. Reduce... you'd be good here, but a really nice one.

Okay, very nice. Yeah, it does look good. Very good. So ideally, the order of muscle contraction we want is glute, hamstring, and naturally you will get a little bit of the lower back on the opposite side, but barely anything. Okay, so you're seeing an...

Excellent demonstration of a really good hip extension here. Looks good; pure hip extension where we are using a dominating force of gluteus maximus with contribution from the posterior fibers of the gluteus medius. Very much so; this is how it should look when we are walking or running.

Okay, so that's the perfect hip extension there. Just a small movement, as well. A lot of people overcompensate when training glutes and naturally that rotates the pelvis, bringing in the lower back. So just take note today of how small the ranges actually are.

Testing Prone Hip Extension

United Health Education

엎드린 고관절 확장 운동 소개 및 검사로 활용하기

무릎을 구부린 상태에서 엎드린 고관절 확장 운동 및 테스트에 대한 설명입니다.

허리/무릎 통증과 고관절 문제(둔근 약화)의 연관성.

검사 중 보상 움직임(허리, 햄스트링, 골반)을 관찰합니다.

보상 패턴 식별; 적절한 움직임을 피하려는 신체의 경향.

엎드린 고관절 확장 테스트 수행 및 분석

운동 수행 지침: 90도 무릎 굽히기, 작은 들어올리기(1-2cm).

이상적인 근육 활성화 순서: 둔근, 햄스트링, 최소한의 허리 관여.

올바른 고관절 신장의 예: 대둔근과 중둔근 활성화.

일반적인 오류 및 중요 고려 사항

골반 회전과 허리 통증으로 이어지는 과도한 보상.

적절한 고관절 확장에 필요한 작은 동작 범위를 강조합니다.

Testing Prone Hip Extension

스크립트