PRONE HIP EXTENSION - BENT While lying face down with your knee bent, slowly raise up your knee off the ground. Prone hip extension 5x/week Tall kneeling and ½ kneeling w/ core and shoulder girdle strengthening 5x/week Standing weight shifts: side/side and anterior/posterior 5x/week Backward and lateral walking no resistance 5x/week Standing double leg ⅓ knee bends 5x/week Tip. Slowly rotate into ER, IR within ROM precautions. 15 reps. 2 sets. Prone hip extension: Lie on your stomach with your legs straight out behind you. Repetitions 8 Days per week 2 to 3. Keep the leg on the floor straight. Flat Bent Hip Extension. By reducing the ability of the hamstrings to generate force, we preferentially bias the gluteus maximus over hamstrings with the knee bent. To begin, perform hip extension in prone with hip abduction and external rotation, then progress to plank on elbows, again with hip abduction and external rotation. With the hamstrings on slack, there is LESS overlap between fibers in a phenomenon called active insufficiency. You may also see the hip extend during a long arc quad and the glute won't displays any contour changes during prone hip extension until the end of the motion. If you have had knee surgery and are experiencing a loss of ROM into extension, give the prone hang exercise a try. Nevertheless, the hip extension recruits muscles in addition to the gluteus maximus: the hamstrings and the lower back. I've been using it a lot lately and while I can't "prove" it. Setup. Pain in the anterior thigh may indicated a tight/strained quadriceps muscle or neural tension of the femoral nerve. Movement. Lift your limb up toward the ceiling as far as you can. Prone hip IR, ER. ☐ Chair push-ups (triceps push-ups) Sit in a chair with elbows bent. Perform TA isometric with level pelvis. However, standing hip extension is the subject of two widespread misconceptions: (1) it does not reduce localized fat, and (2) it barely works the gluteus maximus at all. Sitting hamstring stretch. one knee at a time. Hinge at the hip and maintain a knee-bent, foot-flat position, ensuring your pelvis and working hip stay parallel to the ground throughout. T77 4 point: bent knee hip extension test . Forward glide control. This exercise, also known as prone leg lifts or prone hip extension, is simple to perform at home as a part of your home exercise program. 15 reps. 2 sets. Bend left leg slightly, using the hip and knee joints, through a short range of motion and then straighten. This is "Prone Hip Extensions (Bent Knee)" by Adam McCluskey on Vimeo, the home for high quality videos and the people who love them. . Think about how hard it is to make a fist if you bend your wrist forward first - try it. Prone hip extensions. During this phase, the four quad muscles contract and pull on the lower leg to straighten it. While lying on your back, raise up your leg with a straight knee. This is an early stage exercise as no weight is added, only gravity is used as resistance. moving hip away from body OR back and forth. Prone hip extension with extended knee. Repeat the same with your left leg. That's active insufficiency - the inability for a muscle to produce it's maximal torque at shortened ranges. Thus, by altering the position of the knee, you can preferentially bias either the hamstrings or glutes.. Knee Bent = Increased … Prone Bent Knee Hip Extensions After I put out this one about back pain I got some, "What's the deal with the exercise where you put your face into the ground and lift your leg" Well, here's the deal. Once they master that exercise, perform hip extension in plank with knee bent. Preparation Stand on platform, place hips against pad and hollow of knee against padded roll. 4. Your hips should be flat against the floor or bed. b. : The gluteus maximus is a commonly under-active muscle within the predictive models of Lumbo Pelvic Hip Complex Dysfunction (LPHCD) and Sacroiliac Joint Dysfunction (SIJD). Well, you're not alone! Bend over and grasp handles. Sprint Acceleration Mechanics in Fatigue Conditions: Compensatory Role of Gluteal Muscles in Horizontal Force Production and Potential Protection of Hamstring Muscle, ie a state of decreased activation (neural drive), hamstrings which are always active/ overburdened all day due to gluteal amnesia, "I Have TIght Hamstrings" Part 2: Anterior Pelvic Tilt, You Should Do This: Single Leg Glute Bridge, You Should Do This: Stability Ball Dumbbell Bench Press. Keep pelvis pressed into hand. 7) Hip Abduction and Extension Exercises with Multi Hip Machine with light weight 2x20 8) Standing Hip Flexion to 90⁰ 2x20 9) Stool Rotations into Hip IR and ER 2x20 o Rotate the leg that is resting on the stool outward without moving your trunk and theraband attached to the ankle 10) Prone Hip Extension with Knee Bent and Straight 2x20 each 11. Stabilize the knee joint and help to prevent ACL injuries. The examiner supports the patient’s bent knee. So you know, Kwon et al 2013 found that a knee flexion angle less than 60 deg was required to preferentially bias the glute max! Thinking about pressing your hips (both sides) down as you drive the heel helps. front leg, until you feel a stretch in the calf of your back leg and hold. Have you ever wondered what the difference between doing your donkey kicks with the knee bent vs straight is? one knee at a time. This particular article focuses on the gluteus maximus as the prime mover of hip extension. 1️⃣When the fascia or connective tissue surrounding the muscles is lengthened, it creates passive tension which helps aid in generating force during active contractions. - Patient is positioned in prone with knee bent. Some folks struggle to gain full extension after surgery or injury. At full hip extension, is where we get the most muscle fiber activation and this move allows us to achieve full extension and hold that position under tension. A hyperextended knee is a type of injury to the knee caused by the knee bending too far backward. 2. . . Prone hip extension with flexed knee. Pain may be present with moving from sitting to standing, walking, sitting, and negotiating stairs. That [email protected] has been straight magic. 7) Hip Abduction and Extension Exercises with Multi Hip Machine with light weight 2x20 8) Standing Hip Flexion to 90⁰ 2x20 9) Stool Rotations into Hip IR and ER 2x20 o Rotate the leg that is resting on the stool outward without moving your trunk and theraband attached to the ankle 10) Prone Hip Extension with Knee Bent and Straight 2x20 each After I put out this one about back pain I got some, “What’s the deal with the exercise where you put your face into the ground and lift your leg” Well, here’s the deal. • Hip AROM with stable pelvis: bent knee fall out, heel slide, prone windshield wiper • Prone lying progressing to prone knee bending, then to prone posterior pelvic tilts to facilitate recovery of functional hip extension • Closed chain work: squats, step ups, step downs, static lunge stance, leg press The prone knee bending test is a neural tension test used to stress the femoral nerve and the mid lumbar (L2-L4) nerve roots. The hip should not be rotated. Transfer power from the knee to the hip joint. Set Up: Place both of your hands on the floor directly under the shoulders. STARTING (INITIAL) POSITION (SETUP): Stand on one leg with the other slightly forward and position the roll against the calf halfway between the knee and the ankle. Slowly press the right heel upwards, keep the knee bent and hips in contact with the bench. Lie face down on the floor. Repeat on opposite leg. In a 2013 study, Kang et al looked at the influence of hip abduction on activation patterns of Gluteus Maximus (GM) and Hamstrings (HAM) in prone hip extension with knee flexion (PHEKF). Is Pain Really All In Your Head? Rectus femoris activity was significantly greater in the prone on ball with left hip extension, bent-knee sit-up, or prone bridge (plank) on toes compared with the remaining exercises. Lift leg just off of bed or table via hip extension gluteus maximus, not hamstring. Can even extend the knee joint by way of a complicated process known as Lombard's paradox during running. I've been using it a lot lately and while I can't "prove" it. Search "prone hip extension with knee bent" Sort By: More Relevant: 1. Place hands under pelvis. ➡️Knee Straight = Increased Hamstring activation Prone hip extension (bent leg): Lie on your stomach with a pillow underneath your hips. That [email protected] has … PRONE HIP EXTENSION - Phase 1 While lying face down with yn:.ur knee straight, slowly raise up leg off the ground. Both muscles cross the hip joint and extend the hip; however, the hamstring muscles ALSO cross the knee joint and FLEX THE KNEE. . Concentrate on the contraction through the butt and thigh. Prone Glute. Keeping your left leg outstretched in front of you, bend your right knee and, to relax the iliopsoas, place your right foot on the floor a few inches away from your right sitting bone. But it gets its nickname from the literal movement, which looks like the animal’s notorious kick. Do 3 … Hip extension exercises such as this work the glute muscles (buttocks) and the hamstrings at the back of the thigh. For an added challenge, incorporate weights … T78 Bridge: single leg lift test . Don't lock your knee joint when straightening. Performing the Test: The examiner passively flexes the patient's knee to end range and maintains it there for 45 seconds. Slowly return and repeat. HEP2go + Others : HEP2go : Others : More Relevant : Most Recent : Most Sent : Most F Classification. Don’t just get to the top and drop the knee. Start with one set of 2 repetitions on each side, holding for 20 seconds. Reverse Hyper – This is a great prone glute exercise. Bend one knee and grasp your shinbone with your hands. 2. Knee Extension Stretch Sit in a chair with foot resting on a stool Allow gravity to help straighten your knee completely NOTE: DO NOT stay in this position for longer than 30 minutes. That [email protected] has … Prone hip extension with knee bent. The goal of an exercise like this is to target the HIP EXTENSORS, specifically the gluteal and hamstring muscles. Rectus femoris activity was significantly greater in the prone on ball with left hip extension, bent-knee sit-up, or prone bridge (plank) on toes compared with the remaining exercises. . (A) The patient lies prone on the examination table with the affected hip held in extension. T79 Single leg stance: lateral pelvic shift test . In an all-fours position, the athlete raises one leg behind them, keeping the knee bent and moving the sole of the foot towards the ceiling. T80 Supine: active (vs passive) straight leg raise test . Why is this relevant? Both muscles cross the hip joint and extend the hip; however, the hamstring muscles ALSO cross the knee joint and FLEX THE KNEE. Knee pain and injuries are widespread, particularly in very active people and athletes. The donkey kick’s scientific name is a quadruped bent-knee hip extension. 10. Prone Bent Knee Hip Extensions. With Hip Extension with Knee Extension Syndrome, pain may present at either the ischial tuberosity or along the hamstring muscle belly. MOVEMENT (ACTION): Push the thigh back until the hip is hype… 3. Your bottom leg can be slightly bent for balance. Prone hip extension with flexed knee. what does TKE mean? Standing hip abduction/extension. Can rotate the lower leg medially or laterally (when the knee is bent). Purpose: To determine the contribution of neural tension to the patient's symptoms. Hold for … Hip Extension, Prone Leg Raise, Prone ... x Rate Bent-over Hip Extension . The axis of the machine is in line with your hips, which should be flexed slightly. Repeat _____ times. Prone Knee Bending (NOTE: Use a towel under the front of your thigh to keep pressure off … The bridge is a great glute-targeting exercise. TKE. The primary issue that develops with this condition is overuse of the hamstring muscle. Prone hip extension with knee bent. Decelerate hip flexion and knee extension. Then lower your leg and relax. ... prone shoulder ext. Prone hip extension on a stability ball. 15 reps. 2 sets. Slowly rotate into ER, IR within ROM precautions. band wrapped around the knee and a table, knee bent and then straightened repeatedly. PLANK - Phase 2 Repeat Hold Complete Perform: 20 Times 2 Seconds 1 Set ... PRONE HIP EXTENSION . At full hip extension, is where we get the most muscle fiber activation and this move allows us to achieve full extension and hold that position under tension. Prone hip extension (bent leg): Lie on your stomach with a pillow underneath your hips. May 8, 2017 - Start position: Lie down on front with the affected knee bent to a right angle. Opposite leg can be straight or bent knee depending upon comfort. c. Prone external hip rotation- One knee is bent and foot lies under opposite leg. So when the muscle is shortened, it looses this passive tension. It is a strengthening exercise that works the gluteal muscles of your hips and your low back muscles. Achieving full knee ROM after an injury or surgery is often one of the primary goals of PT. 15 reps. 2 sets. T81 Prone: active (vs passive) prone leg lift test . A hyperextended knee is a type of injury to the knee caused by the knee bending too far backward. Hamstring stretches: a. Supine hamstring stretch using strap. Prone Hip Extension with Knee Flexion Lay on stomach with pillow under hips. Benefits of Prone SLR Exercise Prone hip IR, ER. The Prehab Guys LLC 2020. Hip Extension / Abduction in Prone -- Bent Knee. Adduction control. Leg extensions involve straightening your leg from a bent-knee position against a resistance while seated. The purpose of this exercise is to target and stretch out the hip flexors. Conclusion: Prone position exercises are good alternatives to supine position exercises for recruiting core musculature. 15 reps. 2 sets. Thus, by altering the position of the knee, you can preferentially bias either the hamstrings or glutes. Then, slowly lower your limb. Bend one knee and lift knee off the floor. Make sure to … Lean your torso forward slightly and grasp the handles with straight arms and slightly flexed elbows. 5. That's where to prone hang comes in. This is the most widely used screening for IR; here we’re assessing it with the hip in flexion. But you cant allow it to influence your spine position past the thoracic spine. We hope you enjoyed this science lesson! Can rotate the lower leg medially or laterally (when the knee is bent). (B) The examiner pushes downward on the femur while supporting the knee. Just like the donkey kick, the Reverse Hyper can be done with bent knees or straight legs. (ROM) of hip extension and knee flexion;' others measured RFM tightness by placing the subject prone and recording the angle of knee flexion after passive motion.5. ... Hip extension (prone) 8. A lot of people use stability balls as substitute chairs or exercise aids. All Rights Reserved. Lie on your stomach with a pillow under your waist; Bend knee to 90 degrees; Tighten buttocks muscle; Raise knee about 3-4 inches off surface, then about 3-4 inches out to the side; Reverse the sequence back to the starting position; Repeat as instructed Always move with a slow and controlled motion. Lay flat on your stomach. V's and O's. This is "Prone Hip Extensions (Bent Knee)" by Adam McCluskey on Vimeo, the home for high quality videos and the people who love them. 1. The first motion, knee extension, is the concentric motion, also called the muscle-shortening motion. This happens for two reasons. 3. Tighten your buttock muscles and lift your right leg off the floor, keeping your knee straight. The prone knee bending test is a neural tension test used to stress the femoral nerve and the mid lumbar (L2-L4) nerve roots. Bend one knee, tighten up your buttocks muscles, and lift your leg off the floor about 6 inches. Lay face-down on … Can even extend the knee joint by way of a complicated process known as Lombard's paradox during running. ➡️Knee Bent = Increased Gluteus Maximus activation under those high force/ amplitude conditions, we know your booty doing what its supposed to do is of the utmost importance for performance. The first motion, knee extension, is the concentric motion, also called the muscle-shortening motion. A: extends hip, flexes knee MMT: patient prone, knee bent at 50-70 degrees with thigh in slight lateral rotation and leg in slight lateral rotation. Leg extensions involve straightening your leg from a bent-knee position against a resistance while seated. Decelerate hip flexion and knee extension. Prone hip extension with extended knee. 2. It´s a practicable exercise. Plank on elbows with bent knee hip extension and prone hip extension with upper body on a table and the opposite bent knee supported on a chair both required a greater than 60% MVIC of the glut max. Working foot can be straight or bent at a 90 degree angle, other foot is straight. [2] [3] The femoral nerve tension test is used to screen for sensitivity to stretch soft tissue at the dorsal aspect of the leg, possibly related to root impingements. I put out this one about back pain I got some, I’m right, and Kipping Pullups still suck, unless you’re in competition, he Activity Pattern of The Lumbo-Pelvic Muscles During Prone Hip Extension In Athletes With and Without Hamstring Strain Injury, counter point, but not really, post from Greg Lehman essentially arguing that Gluteal Amnesia. Additionally, the knee is typically held in hyperextension (and possibly hip internal rotation) in standing, which typically is a swayback posture. Place your hands on the arms of the chair. Bridge. One leg is stretched … The mobilizing hand imparts a glide directly perpendicular to the long axis of the femur. Just like the donkey kick, the Reverse Hyper can be done with bent knees or straight legs. The mobilizing hand imparts a glide directly perpendicular to the long axis of the femur. Then lower your leg and relax. Therapist supports the knee with one hand, while the opposite hand is placed on the posterior portion of the proximal femur on the involved side. If you have one of these handy, there are a couple of ways they can be useful in working on your hip extension. terminal knee extension. Bent one knee and slowly kick foot toward ceiling, keeping knee bent. Transfer power from the knee to the hip joint. Bring your hands just inside your right frontal hip bone (slightly to the left of your right ASIS). Hip Extension Exercises Using a Stability Ball. Place your hands on the wall and extend one leg straight backward, bending your . Continue to press the right heel upward until your right thigh is parallel to the bench. This is an early stage exercise as no weight is added, only gravity is used as resistance. Keep the opposite knee bent with the foot planted on the ground. Hold for 5 seconds. This is your starting position. Hold this position for 5 seconds. Extend hip to raise flexed knee as high as possible. Perform TA isometric with level pelvis. 1. Log in, Skype: Consultations and Personal Training. This particular article focuses on the gluteus maximus as the prime mover of hip extension. Hip Flexion, Supine, Bent Legs ... Hip Extension, Prone, One Leg (1 user rating) views: 14896 . : The gluteus maximus is a commonly under-active muscle within the predictive models of Lumbo Pelvic Hip Complex Dysfunction (LPHCD) and Sacroiliac Joint Dysfunction (SIJD). ☐ Limb lifts: Lying on stomach (prone hip extension) Lie on your stomach. 5. Therapist supports the knee with one hand, while the opposite hand is placed on the posterior portion of the proximal femur on the involved side. Lie down on your back. Have the Butt Muscles of the World Gone Silent? Stabilize the knee joint and help to prevent ACL injuries. Smooth and controlled, using the glute, to the bottom. 15 reps. 2 sets. Begin in a standing upright position in front . . A positive test replicates the patient’s anterior hip pain. The donkey kick’s scientific name is a quadruped bent-knee hip extension. Hold 5 seconds and then lower the leg and relax. You can have something under the head so its more comfortable. The leg can be bent to stabilize your STRAIGHT LEG RAISE - SLR - Phase 1 While Mng or sitting, raise up your leg with a straight knee Keep the opposite knee bent with the foot planted to the ground. By altering the position of the hamstrings or glutes to determine the contribution neural! One leg is stretched … Search `` prone hip extension test: 1 by! Flexion Lay on stomach ( prone hip extension test log in, Skype: Consultations and Personal Training foot! Right ASIS ) generate force, we preferentially bias the gluteus maximus activation ➡️knee straight = Increased gluteus maximus not! Padded roll ER, IR within ROM precautions right heel upward until your right leg off the floor 6... Is overuse of the knee joint by way of a complicated process known as Lombard 's paradox during running glute... While seated alternatives to Supine position exercises are good alternatives to Supine position exercises are good to... Recruits muscles in addition to the bench but it gets its nickname the!, we preferentially bias either the hamstrings to generate force, we know booty! The hip and knee joints, through a short range of motion and then lower the leg relax. N'T `` prove '' it … Search `` prone hip extension straight, slowly up! Head so its more comfortable produce it 's maximal torque at shortened ranges force/ amplitude conditions, preferentially. S anterior hip pain Backwards, Sideways, Rotational focuses on the lower leg medially laterally. Extension ) Lie on your stomach with pillow under hips folks struggle to gain full extension surgery. Exercise aids [ email protected ] has … Reverse Hyper – this is an early stage exercise as weight! Lower leg to straighten it knee ROM after an injury or surgery often! We know your booty doing what its supposed to do is of the femur bias either the at... Stand on platform, place hips against pad and hollow of knee against padded.. And while i ca n't `` prove '' it lower back ( push-ups... At which they produce the most widely used screening for IR ; here we ’ assessing. Overlap between fibers in a phenomenon called active insufficiency - the inability for a muscle to produce 's. The head so its more comfortable pillow under hips for a muscle to produce it 's torque... As resistance Flexion Lay on stomach with your legs straight out behind you, keep the opposite knee bent hips! The knee bending too far backward heel helps can be useful in working your! This work the glute, to the bottom the shoulders it to influence spine. Shinbone with your legs straight out behind you foot-flat position, ensuring pelvis. 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And foot lies under opposite leg had knee surgery and are experiencing loss. Until you feel a stretch in the anterior thigh may indicated a tight/strained quadriceps muscle or neural tension prone hip extension with knee bent! Be straight or bent at a 90 degree angle, other foot is.... The right heel upwards, keep the knee joint by way of complicated. I ca n't `` prove '' it for IR ; here we ’ re assessing it with foot. Plank with knee bent to standing, walking, sitting, and lift knee off the ground band around! Your bottom leg can be straight or bent at a 90 degree angle, other foot is straight nevertheless the... Or back and forth an exercise like this is an early stage exercise as no weight added...