Quadruped Hip Extension on Bench

How to perform it

Step-by-step instructions

1. 01Support both hands and one knee on a stable bench with the working leg hanging free.
2. 02Brace the trunk and set the pelvis square to the bench.
3. 03Drive the free leg backward and slightly upward by extending the hip.
4. 04Pause when the thigh aligns with the torso without swinging, rotating, or arching the lower back.
5. 05Lower the leg under control and finish the set before switching sides.