Upper Legs Exercise · Body Weight

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Bench Hip Extension

Resting the upper back on a bench and driving the hips up isolates hip extension without a barbell loading the spine, which makes it a useful glute exercise for anyone whose lower back needs a break from hinging. The hamstrings assist, but a slight pause and squeeze at the top is what separates glute-dominant reps from ones the hamstrings quietly take over. It's a natural stepping stone toward a loaded hip thrust.

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Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bench Hip Extension

1. Sit on a bench with your back against it and your feet flat on the floor.
2. Place your hands on the bench for support.
3. Contract your glutes and hamstrings to lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
4. Pause briefly at the top, then slowly lower your hips back down to the starting position.
5. Execute the desired number of reps with smooth cadence and consistent focus on the glutes.

Technique & Form Tips

Focus on controlled elbow extension while keeping your upper arms fixed in the position required by your specific variation, such as a pushdown or overhead extension. Manage your range of motion based on your own comfort during both flexion and extension.

Common Mistakes to Avoid

• Elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.
• Inconsistent elbow tracking: Follow the intended path for your elbows to ensure they do not excessively flare outward.
• Forcing the end position: Straighten and bend the elbow through a controlled, comfortable range without snapping into the end position.

How to Breathe During This Exercise

Breathe continuously, matching your inhale and exhale to the pace of your repetitions.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bench Hip Extension mainly targets your Glutes, with your Hamstrings helping support the movement.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Band Bent-Over Hip Extension Band · Glutes Cable Standing Hip Extension Cable · Glutes Lever Hip Extension V. 2 Leverage Machine · Glutes Reverse Hyper Extension (on Stability Ball) Stability Ball · Glutes

FAQ

What muscles does the Bench Hip Extension work?

The Bench Hip Extension mainly works your glutes. Your hamstrings also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bench Hip Extension?

You do the Bench Hip Extension with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bench Hip Extension?

One mistake to watch for is elbow migration: Keep the upper arm stationary to prevent the movement from turning into a different exercise.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bench Hip Extension?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Bench Hip Extension?

The Band Bent-Over Hip Extension trains your glutes with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.