hip and glute · intermediate · bench

Prone Hip Extension Off Bench

gluteshamstringship extension

0.0s / 6.6s

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Glutes

15%

Hamstrings

10%

Erector Spinae

15%

Trans. Abdominis

15%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

8–12 each side

Hold

1–2 sec at the top

Rest

60 sec

The bench edge doubles the arc of a floor prone hip extension — the leg travels from deep flexion to full extension.