Hip extension on the bench
About this exercise
"Hip extension on the bench" targets the Ẹsẹ̀ muscle group, suitable for beginners. The main load falls on: Hamstrings, Glutes. Equipment needed: Bodyweight.
Description
An exercise aimed at strengthening the gluteal muscles, the back of the thigh and the muscles of the lower back. It is performed with support on the bench by lifting the leg back, which improves the strength, stability of the pelvis and mobility of the hip joint.
Instructions
Starting position: Lie on your stomach on the bench, placing your pelvis at the edge. Grasp the edges of the bench with your hands for stability. Straighten your legs and lower them down, point your feet towards the floor. Tighten your abs and buttocks, keeping your spine in a neutral position. Accomplishment: As you exhale, tighten your buttocks and lift your straight legs up. Raise your legs to the level of the body or slightly higher. At the top, contract the gluteal muscles as much as possible without bending the lower back. As you inhale, slowly lower your legs to the starting position. Repeat the movement, keeping your pelvis stable on the bench.
Muscles worked
Primary
Secondary
