This exercise involves lying face down on a bench and curling your legs up towards your buttocks using a cable machine or resistance band. It primarily targets the hamstrings and glutes.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves balance and stability
- Can be done with minimal equipment
- Targets the posterior chain, which is important for overall lower body strength and power
- Can be modified to increase or decrease difficulty based on fitness level
How to perform
- Start by getting down on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back behind you, keeping it parallel to the ground.
- Bend your knee and bring your heel towards your glutes, keeping your thigh parallel to the ground.
- Slowly lower your leg back down to the starting position.
- Repeat the movement with the same leg for the desired number of repetitions.
- Switch to the other leg and repeat the exercise.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary