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Prone Hip Extension On Bench

How To Do A Prone Hip Extension On Bench Exercise Demonstration Video and Guide

The Prone Hip Extension On Bench is a great exercise to activate the glutes, as well as the hamstrings.

I like to do this before I complete a deadlift or a squat workout.

To get started:

  1. Lie down in a prone, face down position on a bench or chair, with your legs hanging off the side, but without your feet touching the floor.
  2. Tighten your abs and extend your hips by lifting both straight legs up, until your body creates a straight line.
  3. Hold this contraction and squeeze your glutes hard for approximately 5 seconds.
  4. Then under control, slowly lower your legs, without touching the ground, and repeat.

Advanced Variation

Beginner Variation

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