How To - Lying Leg Extensions (Using Bench)

Lying leg extensions, allowing the hip to drop below the height of the bench is going to help take the hip flexor through a full range of motion so that you're building strength. And a very weak area of the body. Most of us need to strengthen the hip flexors. So you're going to start monkey foot on the free leg.

I'm bracing myself hard on the bench here. I have a pretty narrow bench. If you had a wider one, you might be able to stabilize yourself a little bit more. You want to make sure that your pelvis is staying nice and level and you're not dropping down to the side. We want to try to keep it. Nice and level here.

See that? Good. Now from here, dropping slowly, and then you're going to lift back up. If you don't have the strength to lift it straight leg, you could bend it back, makes it much easier, and then extend. So you're just working through, nice and slow here, slow descent, that's gonna help shred the fibers, allow you to build some more strength, hypertrophy, and then back up.

Another variation, bent knee. So from here, this actually feels a little bit better. Less intense, but hits the hip flexor nicely. The other variation with a straight leg is going to hit your quadriceps a little bit more of the rectus femoris specifically. It's a good burn. Encourage you all to do that at least once a week.

Enjoy.