Prone Hip Extension On Bench
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
How To Do A Prone Hip Extension On Bench Exercise Demonstration Video and Guide
The Prone Hip Extension On Bench is a great exercise to activate the glutes, as well as the hamstrings.
I like to do this before I complete a deadlift or a squat workout.
To get started:
- Lie down in a prone, face down position on a bench or chair, with your legs hanging off the side, but without your feet touching the floor.
- Tighten your abs and extend your hips by lifting both straight legs up, until your body creates a straight line.
- Hold this contraction and squeeze your glutes hard for approximately 5 seconds.
- Then under control, slowly lower your legs, without touching the ground, and repeat.
Advanced Variation
Beginner Variation
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.