Bench Reverse Leg Raise Prone Position

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The bench reverse leg raise prone position workout is a targeted exercise for the lower back.

By lying face down on the bench, the lower back muscles are isolated and engaged.

The bench provides stability and support, allowing for controlled movements and maximum muscle activation.

While the workout may also engage other muscles, its primary focus is on strengthening the lower back.

Lie face down on a bench, with your hips and legs off the edge and your hands gripping the sides for support.
Keep your legs straight and together, with your toes pointed towards the floor.
Engage your core and glutes to stabilize your body.
Slowly raise your legs towards the ceiling, using your glutes and lower back muscles.
Continue lifting until your legs are in line with your body, forming a straight line from your head to your toes.
Hold the raised position for a moment, focusing on squeezing your glutes and maintaining stability.
Lower your legs back down to the starting position in a controlled manner.

Position yourself on the bench by lying face down with your hips at the edge and your legs extended straight behind you, toes touching the ground.
Place your hands under your forehead, keeping your elbows close to your body, and engage your core muscles to stabilize your body throughout the exercise.
As you inhale, squeeze your glutes and lift your legs off the ground, focusing on using your lower back muscles to initiate the movement.
Exhale as you slowly lower your legs back down, maintaining control and avoiding any sudden movements or jerking motions.
Remember to keep your neck relaxed and avoid straining it by looking up or down. Instead, keep your gaze towards the ground to maintain proper alignment.