This exercise involves lying on your stomach and using your hamstrings to lift your feet towards your buttocks, without any external assistance. It is a challenging exercise that targets the hamstrings and glutes.
Type
Strength
Equipment
Bench
Difficulty
Advanced
Key Benefits
- Increases lower body strength and power
- Improves explosive movements and agility
- Enhances cardiovascular endurance
- Burns calories and aids in weight loss
- Can be modified for different fitness levels
- Engages multiple muscle groups, including quads, glutes, hamstrings, and calves
- Improves balance and coordination
- Can be done without equipment
How to perform
- Start by lying face down on a mat or bench with your legs straight and your hands placed under your shoulders.
- Engage your core and glutes to lift your legs off the ground, keeping them straight and together.
- Bend your knees and bring your heels towards your glutes, keeping your thighs off the ground.
- Slowly lower your legs back down to the starting position, keeping them straight and hovering above the ground.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary