Prone Glutes & Hips Series

Orientation: Lying on belly

The Prone Glutes Series targets the gluteus maximus and hamstrings through face-down exercises that isolate the posterior chain.

Movements like frog lifts, hamstring curls, and heel beats build strength, control, and endurance without adding spinal compression.

Framework Tip

This series pairs well with spinal extension exercises such as Cobra, Upward Dog, Locust, or Bow. While less common in traditional group fitness classes, it’s standard in mind-body and fusion formats.