Reverse Leg Extension
Description
The reverse leg extension lies face down on a bench with hips at the edge and legs hanging off. You lift both legs upward by extending at the hips. It is essentially a prone hip extension that targets the glutes and hamstrings.
Muscle Group
Equipment Required
Reverse Leg Extension Instructions
- Lie face down on a bench with your hips at the edge. Grip the bench for stability.
- Let your legs hang off the bench toward the floor.
- Lift both legs upward by squeezing your glutes and extending your hips.
- Continue until your legs are in line with your body or slightly above.
- Squeeze your glutes at the top.
- Lower under control.
- Do not hyperextend your lower back.
- Aim for 12 to 15 reps.
Reverse Leg Extension Form & Visual
Reverse Leg Extension Benefits
- Targets glutes and hamstrings through hip extension
- Prone position eliminates momentum
- No specialized equipment needed
- Builds hip extension strength
- Useful warm-up or isolation exercise
- Easy to set up
Reverse Leg Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae (slight)
Reverse Leg Extension Variations & Alternatives
- Reverse Hyperextension
- Back Extension
- Donkey Kick
- Superman
- Single-Leg Reverse Extension
