Type of exerciseIsolation

Muscles usedHamstrings


The lying hip extension is an exercise of insulation of the glutes, here you are lying and it puts more muscle tension on your glutes during the contraction.

You perform a hip extension to the back, it also causes the hamstrings but in a secondary way. Remember to contract voluntarily and visualize your glutes at the effort.

Here are the instructions for lying hip extension

  1. Lie down on your stomach, the entire bust on a flat bench. The upper part of the body is entirely on the bench. Open the legs to leave the bench between them (see video).
  2. Bend your knees at 90 ° keeping your thighs down. The soles are in the direction of the ceiling.
  3. While exhaling and contracting the glutes, raise your legs up keeping your knees bent.
  4. Once up, lower your legs (knees still bent) to the initial position.
  5. Continue your series by repeating the movement

To go further, here are tips, advice and techniques for lying hip extension.

  1. Do not move the lower back, the pelvis is pressed against the seat, only the legs and buttocks move.
  2. Do not raise your head, keep it down or flat on the bench
  3. The knees are fixed during the exercise.
  4. Think about an image of a "kick" upside down.

For lying hip extension, we offer several variants

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