- Hips & Buttocks
- Lower back strength
- Glute strength
The prone hip extension on the bolster is designed to strengthen the hamstrings, glutes and lower back. It is a good exercise for beginners and all you need is a bolster or rolled up towel to do it. Focus on lifting your leg straight back without rocking your body to get the most benefit from the prone hip extension on the bolster exercise.
- Lying on your stomach, place a rolled-up towel under your hips.
- Keeping both legs straight at all time, lift one at a time without arching your back.
- Return it to the ground and repeat with the other side.
- Cocking the head back
- Bending the knee