K2 | Hamstring / Hip Extension (Bench)

K2 | Hamstring / Hip Extension (Bench)

K2 | Hamstring / Hip Extension (Bench)

EXERCISE USE

Targeting the upper hamstrings this exercise is to help with hamstring tears and proximal hamstring tendinopathies focusing no the hip extension functino of the hamstrings more than knee flexion. It will also strengthen the gluteal muscles at end range and teaches neutral spine during movements of hip extension.

INSTRUCTIONS

Start by lying prone on a bench and find neutral spine by tilting your pelvis forwards and backward (letting your belly button drop and then lift away from the floor). Whilst maintaining neutral spine activate your deep core muscles by drawing in your pelvic floor and stiffnening your abdominals. You should still be able to breath in this position so don't hold your breath.

Holding this position bend your knee to about 30 degrees and then lift your thigh off the bench but make sure your back does not arch as you lift. Then slowly lower the leg back down and then repeat.

Progression Levels

Session 1:

1

H2 | Prone Glute Leg Lifts

H2 | Prone Glute Leg Lifts

2

K2 | Hamstring / Hip Extension (Bench)

K2 | Hamstring / Hip Extension (Bench)

3

K3 | Hamstring / Hip Extension (Bench) - Band

K3 | Hamstring / Hip Extension (Bench) - Band

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