Bench Hip Extension
Description
This exercise involves lying face down on a bench and extending the hips by lifting the legs up towards the ceiling. It primarily targets the glutes and hamstrings.
Equipment Required
Bench Hip Extension Instructions
- Start by lying face down on a bench with your hips at the edge of the bench and your legs hanging off the end.
- Engage your glutes and lift your legs up towards the ceiling, keeping them straight.
- Pause at the top of the movement and squeeze your glutes.
- Lower your legs back down towards the floor, but do not let them touch the ground.
- Repeat for the desired number of repetitions.
Bench Hip Extension Form & Visual
Bench Hip Extension Benefits
- Strengthens glutes and hamstrings
- Improves hip stability and mobility
- Helps prevent lower back pain and injury
- Can be done with minimal equipment
- Can be modified for different fitness levels
Bench Hip Extension Muscles Worked
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Bench Hip Extension Variations & Alternatives
- Single Leg Bench Hip Extension
- Weighted Bench Hip Extension
- Bench Hip Extension with Resistance Band
- Bench Hip Extension with Dumbbell
- Bench Hip Extension with Barbell
- Bench Hip Extension with Medicine Ball
- Bench Hip Extension with Stability Ball
- Bench Hip Extension with Cable Machine
