Lying Reverse Leg Extension
Strengthen glutes & hamstrings with the Lying Reverse Leg Extension! A focused bodyweight exercise you can do anywhere.
The Lying Reverse Leg Extension mainly works the hamstrings, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Lying Reverse Leg Extension Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Lying Reverse Leg Extension Variations and Alternatives
How to do the Lying Reverse Leg Extension
Lie flat on the floor on your back with your legs extended straight in front of you and your arms by your sides.
Engage your core and keep your lower back pressed to the floor.
Bend your knees and bring your feet up towards your glutes, performing a reverse leg curl movement.
Pause for a moment when your heels are close to your buttocks.
Slowly extend your legs back to the starting position without touching the floor with your feet to keep tension on the hamstrings and glutes.
Repeat the movement for the desired number of repetitions.
Make sure to perform the exercise in a controlled manner, focusing on the contraction of the hamstrings during the curling motion and maintaining continuous tension throughout the exercise. Avoid using momentum or allowing your lower back to arch off the ground during the movement.
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Lying Reverse Leg Extension FAQs
What muscles does the Lying Reverse Leg Extension work?
The Lying Reverse Leg Extension mainly works the hamstrings, with help from the glutes & hips and lower back. The main muscles are the hamstrings.
What equipment do you need for the Lying Reverse Leg Extension?
None. The Lying Reverse Leg Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Reverse Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Reverse Leg Extension variations and alternatives?
Similar exercises include the Single-Leg Reverse 45-Degree Hyperextension, Alternating Bodyweight Lying Leg Curl, Bodyweight Lying Leg Curl and Dumbbell Lying Decline Leg Curl.
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