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Exercise 0130 · REF u27Kcdz

Bench Hip Extension exercise animation

Bench Hip Extension

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

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.

How to Do the Bench Hip Extension

  1. Sit on a bench with your back against the bench and your feet flat on the ground.
  2. Place your hands on the bench for support.
  3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Bench Hip Extension primarily targets the Glutes, with Hamstrings as the primary synergist muscle group.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Bench Hip Extension work?
The Bench Hip Extension primarily targets the glutes, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Bench Hip Extension?
The Bench Hip Extension is done with no equipment — just body weight.
What's a good alternative to the Bench Hip Extension?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.