Prone Leg Extension on Flat Bench
Isolates the glutes and hamstrings through a controlled hip extension while lying face down
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie face down on a flat bench with your hips at the edge and legs hanging off
- Step 2: Engage your core to keep your hips stable
- Step 3: Extend one leg straight back and up, squeezing the glute
- Step 4: Lower with control back to the starting position
- Step 5: Repeat on the same leg for the set, then switch sides
Equipment
- Flat bench optional
Coaching tips
Benefits
Isolates the glutes and hamstrings through a controlled hip extension while lying face down
Common mistakes
Arching the lower back instead of extending the leg from the hip
Make it harder
Add ankle weights or extend the hold at the top
Make it easier
Reduce the range of motion or perform fewer reps
Breathing
Exhale extending the leg, inhale lowering back down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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