Bench Hip Extension
Description
The bench hip extension lies face down on a flat bench with hips at the edge and legs hanging off. You lift both legs by extending at the hips, squeezing the glutes. It is a simple glute and hamstring isolation exercise using a standard flat bench.
Muscle Group
Equipment Required
Bench Hip Extension Instructions
- Lie face down on a flat bench with hips at the edge. Grip the bench for stability.
- Legs hang off the bench toward the floor.
- Lift both legs up by squeezing your glutes and extending your hips.
- Continue until your legs are in line with your body.
- Squeeze your glutes at the top. Hold briefly.
- Lower under control.
- Do not hyperextend your lower back.
- Aim for 12 to 15 reps.
Bench Hip Extension Form & Visual
Bench Hip Extension Benefits
- Simple glute isolation on a bench
- No specialized equipment needed
- Builds hip extension strength
- Useful warm-up or finisher
- Beginner-friendly
- Targets glutes directly
Bench Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae (slight)
Bench Hip Extension Variations & Alternatives
- Reverse Leg Extension
- Reverse Hyperextension
- Donkey Kick
- Glute Bridge
- Single-Leg Bench Hip Extension
