Prone Bench Buttocks Lift

Tightens and firms the buttocks and hamstrings (back of the thighs).

Gym bench or a firm narrow bed. Ankle weight.

Exercise Technique

  1. Lie face down on a gym bench. Position yourself so your arms are straight with your hands holding the top of the bench, your hips are on the bottom edge, your legs are wider than hip-width with the toes barely touching the floor.
  2. Tighten abdominal muscles to keep your spine steady and your hips pressed into the bench.
  3. Squeeze buttocks to lift legs to hip height.
  4. Slowly lower legs to starting position.

Performance Tips

  1. To protect your lower back, it is crucial to keep abdominals tight and start the movement by strongly contracting the buttocks.
  2. The edge of the bench should be directly under your hip joint.
  3. Avoid jerking the legs upward. Lift and lower slowly - two to three seconds either way.
  4. Do not lift the legs higher than hip level to maintain a neutral spine.
  5. Only use ankle weights when your buttocks and hamstrings get stronger.
  6. If you have lower back problems, ask your doctor first about this exercise.

Do eight to twelve repetitions. Do one or two sets.

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