Lying Alternate Hip Extension
Gym Exercise Card
Equipment
Lying Alternate Hip Extension is an exercise that targets the gluteal muscles and hamstrings, helping to improve hip extension strength and lower body stability. It is performed while lying prone on a bench, raising one leg at a time.
How to do it
- Lie face down on a bench with your hips at the edge and legs extended.
- Engage your core and lift one leg upward, keeping it straight.
- Squeeze your glutes at the top, then lower your leg back down.
- Alternate legs, performing controlled repetitions.
- Focus on maintaining a stable core and avoiding excessive back arching.
Muscles worked
Primary Gluteus Maximus
Secondary Hamstrings
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