Bench Hip Extension
Target your glutes and hamstrings with this effective exercise! Lift and tone your lower body.
The Bench Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: exercise bench.
Required Equipment
Bench Hip Extension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Bench Hip Extension Variations and Alternatives
How to do the Bench Hip Extension
Position yourself on a flat bench, lying face down with your torso on the bench and legs stretched off the end of the bench. Your hips should be right at the edge of the bench.
Place your hands on the bench under your shoulders for stability.
Keep your feet together, and let your legs relax and hang towards the floor naturally to start the exercise.
Engaging your glutes and hamstrings, lift your legs up behind you until they are in line with your torso. Keep your movements controlled, avoiding jerking or swinging.
Hold the top position for a moment, squeezing your glutes at the peak of the movement.
Slowly lower your legs back down to the starting position without letting them rest on the floor between reps.
Aim to complete 3-4 sets of 8-12 repetitions, with adequate rest between sets to recover.
Focus on form over the number of reps; it's important to maintain tension in the glutes and hamstrings without using momentum.
Make sure to warm up properly before performing the exercise and cool down with stretching exercises after completing your sets. If you have any back issues, consult with a healthcare professional before attempting this exercise.
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Bench Hip Extension FAQs
What muscles does the Bench Hip Extension work?
The Bench Hip Extension mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bench Hip Extension?
Exercise bench.
What workout day should the Bench Hip Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Hip Extension variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Machine 45-Degree Back Extension, Single-Leg Reverse 45-Degree Hyperextension and Assisted Hyperextension.
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