Single-leg bench hip extension

Backintermediaterepsbench

Face down with the hips on the edge of a sturdy bench or ottoman and the hands on the floor, one leg lifts behind you with the knee bent to 90 degrees until the thigh is roughly in line with the body, then lowers. A glute and hamstring exercise related to the reverse hyperextension; the spine stays neutral. Sided: do all reps on one leg, then the other.

How to do it

1. Place a stable bench or ottoman and lie face down with the hips at the edge, thighs on the bench, and the hands on the floor under the shoulders with the arms straight; the body is level from shoulders to hips.
2. Brace the abdominals and keep the spine neutral. Bend one knee to about 90 degrees.
3. Squeeze the glute and lift that thigh until it is roughly in line with the body, the foot pointing to the ceiling; do not arch the lower back or swing.
4. Lower the leg under control to the bench and repeat; then switch legs and match the reps. Beginners keep the lifted leg lower; for more load straighten the leg.

Muscles worked

Main: glutes
Supporting: hamstrings, lower back, shoulders, abs, triceps