What happens in Back Extension #2 Single Leg Lift?

What happens in Back Extension #2 Single Leg Lift?

• A. Supine, both legs lift with pelvis rotated.
• B. Prone, one leg lifts without rotating the pelvis. Focus on glute/hamstring lift while pelvis stays square.
• C. Prone, both legs lift with pelvis rotated.
• D. Standing, leg lift with hip flexor engagement.

Answer: (B)

This variation tests pelvic stability and proper recruitment of the posterior chain during a back-extension movement. In this setup you lie prone and lift a single leg while keeping the pelvis square and still. The emphasis is on using the glutes and hamstrings to lift the leg, not letting the pelvis rotate or the hip flexors dominate. When the pelvis stays level, the movement stays focused on hip extension from the posterior chain, and the core must work to prevent twisting or sagging. If the pelvis rotated, or if both legs lifted or you stood up, you’d be compensating and losing the targeted emphasis on the glute/hamstring lift. This is why the single-leg, pelvis-square approach in a prone position is the best fit.

This variation tests pelvic stability and proper recruitment of the posterior chain during a back-extension movement. In this setup you lie prone and lift a single leg while keeping the pelvis square and still. The emphasis is on using the glutes and hamstrings to lift the leg, not letting the pelvis rotate or the hip flexors dominate. When the pelvis stays level, the movement stays focused on hip extension from the posterior chain, and the core must work to prevent twisting or sagging. If the pelvis rotated, or if both legs lifted or you stood up, you’d be compensating and losing the targeted emphasis on the glute/hamstring lift. This is why the single-leg, pelvis-square approach in a prone position is the best fit.