Head Down on Ground with Knee Bent
Head down on ground with knee bent is a bodyweight floor exercise targeting the glutes through lateral hip abduction from a prone position. The inclined upper body and bent knee create a unique angle for effective glute and hip activation.
How to do it
- Begin on all fours and lower your forearms to the floor, resting your forehead on the ground.
- Keep one knee bent at 90 degrees and lift it out to the side in a hip abduction motion.
- Pause at the top for 2 seconds, squeezing the glutes.
- Lower the knee back to the starting position in a controlled manner.
- Complete the desired repetitions before switching sides.
Form cues
- Rest your forehead comfortably on your forearms
- Keep your working knee bent at a steady 90-degree angle
- Lift your leg out to the side smoothly without rotating your hips
- Pause for two seconds at the top of the lift
- Lower your leg back down with control
Breathing: Inhale as you lower your knee to the ground, and exhale steadily as you lift your leg out to the side.
Common mistakes
- Twisting your lower back or pelvis to lift the leg higher, which shifts work away from the glutes
- Rushing through the two-second pause, which reduces the time under tension for the muscle
- Straightening the knee during the lift, which changes the target angle of the exercise
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3–4 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3 sets × 10–12 reps per side with a slow pause, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion or pause the exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise working?
You should feel the work primarily in your outer glutes and hip area.
Can I do this exercise on a hard floor?
It is best to use a yoga mat or a soft carpet to protect your forearms and knees.
How many times a week can I practice this movement?
You can safely include this exercise 2 to 3 times per week as part of your lower body routine.