Admittedly today’s Exercise You Should Be Doing won’t win a “sexiness” award. It’s a fairly plain, mundane-looking move, but it has a knack for humbling even the biggest lifters. Before we dive into the main move, a quick aside: pillow fighting. Don’t dismiss it—pillow fighting can be a surprisingly solid way to work core stability, basic movement patterns, scapular upward rotation, basic combat skills, and yes, it’s a teenage boy’s fantasy come true.
Okay, in all seriousness, let’s get to today’s exercise: Prone (Val Slide) Hip Flexion-Extension.
Credit where it’s due: this move traces to several influences, but I want to give a shout-out to strength coach Dan Hechler. I saw him use this with a client a few weeks ago and really liked it. Update: Dan actually calls it a glorified Mt. Climber. I’m still trying to come up with a catchier name.
What does it do? Pinpointing the exact appeal is tough, because I’m a long-time fan of push-ups. They help with lumbo-pelvic-hip control and overall movement, and that remains true here. But beyond that, I love how push-ups encourage you to reach—pressing into the ground to promote better scapular movement and a canister-like alignment of the diaphragm and pelvic floor. Good alignment and stability set you up to move and express strength more effectively.
This exercise isn’t a standard push-up. Instead, we add hip flexion-extension, aiming to move both hip flexion and hip extension together so you learn to dissociate hip movement from the lumbar spine. We also cue a full exhale: as you bring one knee toward your chest, you push into the floor and exhale to help maintain that canister position.
Key coaching cues: start in a strict push-up position with both feet on Val Slides or similar sliders. Avoid excessive forward head posture or sagging hips. Inhale as you bring one knee toward your chest, push into the ground with your hands, and slowly exhale. Keep your torso rigid and minimize any lumbar movement. Return to the starting position in a controlled manner and repeat. I usually perform 3–4 reps per side.
This can be a great progression for clients with chronic low-back issues once they’ve mastered the plank, but I also like using it with healthy clients to push them a little beyond their comfort zone. If we could somehow work it into a routine with juggling chainsaws, we’d be laughing.
