Prone Bench Hip Extension

俯卧髋伸展抬腿

0:27

CategoryLower-Body Strength · Glute Strength · Core Stability

How to do it

Position your hips on the edge of a bench, use your glutes to lift both legs, then lower them under control. This exercise strengthens the gluteus maximus and lower back and improves force production through the posterior chain. Suitable for sprinting, basketball, football, jumping sports and other sports that need acceleration and sprinting.

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Prone Bench Hip Extension

Similar movements

Front-Leg Dominant Split Squat

Spanish Squat

Barbell Back Squat

Dumbbell Front-Loaded Single-Leg Eccentric Squat

Tell us about your sportand your next goal.

Tell us about your sport
and your next goal.