Lying Single Straight-Leg Hip Extension (Hamstrings, Glutes)

The lying single straight-leg extension is a lower posterior chain exercise which works the hamstrings and glutes. Now, there are several ways to perform this exercise which include using a bench, stability ball, or no equipment at all. So, you have to use the equipment which works best for you but an elevated surface is recommended.

This movement is great because you can literally train your lower posterior chain with little no equipment which makes it convenient even if you don’t have access to any gym equipment. So, make sure to add more of these into your routine to expand your exercise arsenal.

In This Exercise:

• Target Muscle Group: Hamstrings, Gluteus Maximus
• Type: Strength
• Mechanics: Isolation
• Equipment: Exercise mat, stability ball/bench
• Difficulty: Beginner

Exercise Instructions

1. Lay on your back and elevate your feet on a ball or bench.
2. Then, lift your butt off the ground and lift your right leg up while your left heel is in contact with the elevated surface.
3. Now, lower your butt down to a few inches from the floor.
4. Then, thrust your hips upward while contracting your glutes and hamstrings. Exhale during this part of the movement.
5. Complete the ideal number of reps with your left leg and then repeat the exercise with your right leg.

Variations & Tips:

• Use any elevated surface as long as it’s comfortable for you to effectively perform the exercise.
• You can also complete this exercise on the floor without an elevated surface if you don’t have one.
• Squeeze your glutes and contract your hamstrings during the movement.
• The lying single straight-leg hip extension is excellent for working the lower rear leg muscles and glutes.

Watch: How to do the lying single straight-leg hip extension