Lying Single Straight-Leg Hip Extension

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Exercise Details:

  1. Force: Push
  2. Synergists: Gluteus Maximus, Adductor Magnus
  3. Target muscles: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
  4. Mechanics: Isolation

How To Do Lying Single Straight-Leg Hip Extension?

  1. Lie supine (on your back) on the floor with your arms and legs straight and heels resting on a bench.
  2. Spread your arms out to the sides for stability.
  3. Raise your left heel off the bench.
Lying Single Straight-Leg Hip Extension

Performance:

  1. Exhale as you raise your hips off the floor by extending your right hip.
  2. Inhale as you lower your hips to the starting position by flexing your right hip.
  3. Repeat the exercise with your left leg.
  4. Repeat for the prescribed number of repetitions.

Some Tips:

  1. Do not lock your knee.
  2. Keep it very slightly flexed.
  3. The lying single straight-leg hip extension is not an effective exercise for overloading your hamstrings.
  4. Do not use it at the gym, where you have far more effective exercises to choose from.
  5. Use it only when you do not have access to a gym, such as when you are on vacation.
  6. You can make the exercise more difficult by holding additional weight on your pelvis.

How To Do Lying Single Straight-Leg Hip Extension Video:

Lying Single Straight-Leg Hip Extension
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Do Daily Workout

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