Lying Bent Knee Alternating Glute Raise
Lying Bent Knee Alternating Glute Raise Exercise Description
The Lying Bent Knee Alternating Glute Raise is a bodyweight hip extension drill performed prone to isolate and strengthen the gluteus maximus while keeping the lumbar spine quiet. Bending the knee to roughly 90 degrees reduces hamstring leverage, encouraging the glutes to drive the lift and improving awareness of true hip extension. The gluteus medius and minimus assist by stabilizing the pelvis, while the abdominals and spinal extensors maintain a neutral spine and steady ribcage. Alternating legs challenges lumbopelvic control side-to-side without needing external load. Expect a small, controlled range of motion focused on tension quality rather than height; the pelvis stays level and the movement happens at the hip, not the low back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Bent Knee Alternating Glute Raise Exercise
‘- Lie face down on a mat, legs hip-width. Bend both knees to about 90 degrees; feet relaxed. Rest forehead on stacked hands.
– Set a neutral spine: gently brace the abdomen, keep ribs down, and lengthen through the tailbone.
– Lightly press the front of your hips into the mat to avoid arching the low back.
– Without moving your torso, lift the right thigh a few inches by extending the right hip; keep the knee bent and toes relaxed.
– Keep both hip points (ASIS) level and facing the floor; avoid pelvic rotation or lumbar extension.
– Pause briefly, feeling the right glute contract. Do not hike the hip or arch the back.
– Lower the thigh slowly to the mat with control.
– Repeat on the left side, alternating legs smoothly while maintaining the same knee angle.
– Breathe steadily—exhale as you lift, inhale as you lower.
– Stop each rep before the low back begins to move; prioritize glute-driven motion and quiet trunk.
Lying Bent Knee Alternating Glute Raise Tips
‘- Bend both knees to about 90 degrees and keep that angle the same as you alternate legs.
– Gently brace your abdomen, keep your ribs down, and lengthen through your tailbone to set a neutral spine.
– Lightly press the front of your hips into the mat to help prevent your low back from arching.
– Keep your torso still and let the movement come from extending the hip, not from your low back.
– Lift the thigh only a few inches with a small, controlled range of motion, focusing on muscle tension rather than height.
– Keep both hip points level and facing the floor to avoid pelvic rotation or hiking one side.
– Pause briefly at the top of each lift to feel the working glute contract.
– Lower your thigh slowly to the mat with control on every rep.
– Alternate legs smoothly while maintaining the same knee bend and trunk position.
– Breathe steadily, exhaling as you lift and inhaling as you lower, while keeping the trunk quiet.
Lying Bent Knee Alternating Glute Raise Beginner Introduction
The Lying Bent Knee Alternating Glute Raise is a gentle bodyweight exercise that targets the hips while the body rests face down on a mat. With both knees bent and the feet relaxed, one thigh lifts at a time from the hip joint, creating a short, controlled arc behind the body. Because the knees stay bent, the hamstrings contribute less, placing more demand on the glutes to power the motion. The upper glutes assist by keeping the pelvis steady, while the abs and back muscles work together to maintain a calm, neutral spine and quiet ribcage.
This movement highlights precise control rather than big, sweeping lifts. Only a small distance separates the leg from the mat, and the pelvis remains level as the legs alternate. The emphasis stays on smooth, glute-driven hip extension without the low back joining in. As a result, this drill can sharpen awareness of how true hip motion feels, improve side-to-side stability through the hips and core, and build strength in the glutes without any external weights.