Lying Alternate Hip Extension
Face down along a bench, raise one straight leg at a time behind you; the bench holds the torso still so the glutes do the lifting.
How to do it
Setup
Face down along a flat bench, legs long and together, hands holding its front end.
Steps
- Lift one straight leg as high as the hips stay down.
- Hold it for a beat, glute tight.
- Lower it and lift the other; keep alternating.
Common mistakes
Hip lifting off the bench with the leg: height ends where the hips stay down. Bending the knee to lift higher: the leg stays straight. Rushing the switches: a full stop between legs.
Breathing
Exhale lifting, inhale lowering.
