leg swings lying on the bench

Leg swings lying on a bench — tech exercise:

1. Lie on a horizontal bench, face down. Hips are behind the edge of the bench as shown in the figure. Lift your feet off the floor. Keep your hands on the opposite end of the bench.
2. Tighten your buttocks and hamstring. Extend your legs parallel to the floor so that they are level with the hips. This will be your initial position.
3. Lift the left leg, the right leg is on the same level.
4. Now put your left foot down while raising right.
5. Do the exercise of lifting the legs alternately until you complete the required number of repetitions for each leg. Control movement of the legs throughout the whole exercise. Tip: during exercise, breathe in a normal rhythm.

Variations: for the complexity of the exercise, you can use the weights.