Weighted Incline Rear-leg Extension
Muscle Groups: Glutes, Hamstrings
Weighted Incline Rear-leg Extension focuses on Glutes, Hamstrings, with Abs, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Incline Rear-leg Extension with proper form and technique.
- 1
Stand facing a sturdy bench or rack, placing your hands on it for support. Hinge forward at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor.
- 2
Shift your weight slightly to one leg and hold a dumbbell in the hand opposite your working leg, letting it hang towards the floor. Slightly bend the knee of your standing leg.
- 3
Keeping your working leg straight or with a slight bend, slowly extend it directly behind you and upward. Focus on squeezing your glute at the top of the movement.
- 4
Controlledly lower your working leg back to the starting position, tapping your toe lightly on the floor if needed, before beginning the next repetition.
Secondary Muscles
While Weighted Incline Rear-leg Extension primarily targets Glutes, Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Incline Rear-leg Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Incline Rear-leg Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
