Bench Hip Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bench Hip Extension is a bodyweight exercise that primarily targets the glutes while also engaging the hamstrings as secondary muscles. Performed by lying face down on a bench with the hips at the edge and legs hanging off, the movement involves lifting the legs toward the ceiling in a controlled manner while keeping them straight. This exercise isolates the glutes and hamstrings, promoting strength and muscle activation in the posterior chain without requiring any equipment beyond a bench. By pausing at the top and focusing on a strong glute squeeze, it effectively enhances hip extension strength, improves glute definition, and supports overall lower-body stability.
How to Perform
Position yourself lying prone on a bench so that your hips are aligned with the bench edge and your legs extend freely beyond it.
Activate your glute muscles and slowly raise your legs upward toward the ceiling, keeping your legs straight and controlled throughout the movement.
At the peak of the lift, hold briefly and consciously contract your glutes to maximize engagement.
Gently lower your legs back down, stopping just before they reach the floor to maintain tension on the glutes and hamstrings.
Repeat this controlled lifting and lowering for the desired number of repetitions, focusing on smooth, deliberate movements rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on contracting your glutes throughout the entire movement for maximum activation.
Avoid using momentum; lift and lower your legs in a slow, controlled manner.
Keep your legs straight but not locked out to reduce strain on the knees.
Pause briefly at the top to fully engage the glutes before lowering.
Do not let your legs touch the floor to maintain constant tension on the muscles.
Breathe steadily—exhale while lifting and inhale while lowering.
Ensure your hips stay aligned with the edge of the bench to prevent lower-back strain.
Maintain a neutral spine and avoid arching your lower back excessively.
Start with smaller ranges of motion if your glutes or hamstrings are tight, gradually increasing height.
Use this exercise as a glute-focused finisher to complement other lower-body movements.
How Not to Perform
Do not swing your legs or use momentum to lift them, as this reduces glute engagement and increases risk of lower-back strain.
Avoid arching your lower back excessively; this can shift the effort away from the glutes and put stress on the spine.
Do not bend your knees or allow your legs to collapse inward, which lessens hamstring and glute activation.
Avoid letting your legs touch the floor between reps, as it releases tension and reduces effectiveness.
Do not lift your hips off the bench; keep your hips stable to isolate the glutes properly.
Avoid holding your breath or breathing irregularly, which can reduce performance and stability.
Do not rush through repetitions; moving too quickly wastes energy and decreases muscle engagement.
Avoid turning your feet outward or inward excessively, which can misalign the hips and knees and reduce glute focus.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
