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

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

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

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 erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. 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?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.