Muscle Groups
- Hips & Buttocks
Purposes
- Leg strength
- Glute strength
Overview
The bent-over hip extension performed on a bench targets the glutes, hamstrings and improves core stability and balance. This is a highly challenging exercise and should be performed with resistance only after the basic variation has been mastered. You may perform this exercise on the floor and progress to the bench.
Description
- With the ankle-strap secured around one ankle, place the opposite knee on the bench while bracing your hands on the bench.
- Starting with the leg bent to the front, extend it back as far as you can without moving your body.
- Slowly return the leg forward.
- Keep your spine straight the entire time.
Mistakes
- Excessively arching your back
- Rounding your back
