This exercise involves lying face down on a bench or mat and lifting one leg at a time behind you, engaging your glutes and lower back muscles. The movement is then reversed, bringing the leg back down to the starting position. This exercise helps to strengthen the posterior chain and improve overall lower body stability.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes and hamstrings
- Improves balance and stability
- Targets the lower back muscles
- Can help alleviate lower back pain
- Can be done with minimal equipment
How to perform
- Start by lying face down on a mat or bench with your legs straight out behind you.
- Place your hands under your forehead for support.
- Engage your glutes and lift one leg off the ground, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary