The Bench Hip Extension exercise is a lower body workout that targets the glutes and hamstrings. It involves using a bench to support your upper body while you lift and lower your legs to work the muscles in the back of your thighs and buttocks.
How to perform
To perform the Bench Hip Extension exercise, follow these steps:1. Begin by positioning yourself face down on a bench. Your hips should be at the very edge of the bench, with your legs hanging off the back.
2. Hold onto the sides of the bench to stabilize yourself and keep your upper body steady.
3. Engage your core muscles and squeeze your glutes as you lift both legs up towards the ceiling. Keep your knees straight but not locked.
4. Hold the contraction at the top for a second, then slowly lower your legs back down towards the floor.
5. Repeat for the desired number of repetitions.
6. To increase the intensity of the exercise, you can add ankle weights or a resistance band around your ankles.
7. Remember to breathe throughout the movement and focus on using your glutes and hamstrings to lift and lower your legs.
8. Make sure to maintain proper form throughout the exercise to avoid any strain on your lower back or hips.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.