Description

The dumbbell lying alternate extension is a unilateral exercise that targets the glutes and hip flexors.

Starting Position

Lie flat on your back on a mat with both knees bent, feet flat on the floor, and a dumbbell in one hand.

Technical Execution

Extend the hip of the leg holding the dumbbell while keeping the other leg stationary on the ground. Alternate between legs.

Range of Motion

Focus on a full range of motion, extending the hip as much as possible while maintaining control.

Variations

You can perform this exercise with a barbell or resistance band for added challenge.

Common Mistakes

Common mistakes include overarching the lower back, using momentum, and not fully extending the hip.

Practical Advice

Focus on engaging the glutes and hip flexors throughout the movement, and control the weight to avoid swinging.

Additional Notes

Ensure proper form and alignment to prevent injury and maximize effectiveness.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

glutes

Secondary Muscles

hip flexors