Lying Single Straight Leg Hip Extension
Lying on the back with one heel on a bench and the other leg pointing up, lift the hips until the body is straight from the heel to the shoulders.
How to do it
Setup
On your back, one straight leg with the heel on a flat bench, the other leg pointing up, arms on the floor.
Steps
- Press the heel into the bench and lift the hips.
- Stop with the body in a straight line from the heel to the shoulders.
- Lower the hips slowly; switch legs after the set.
Common mistakes
Hips tilting toward the free side: keep them level. Pushing with the arms: they only steady you. Bending the working knee: keep it straight so the hamstrings share the lift.
Breathing
Exhale lifting the hips, inhale lowering.
