Glutes · Body weight · Beginner
How to do Bench Hip Extension
The bench hip extension is a bodyweight exercise targeting the glutes and hamstrings. It involves lifting the hips off a bench to form a straight line from knees to shoulders, emphasizing glute activation and hip extension strength.
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Bench Hip Extension, step by step
- Sit on a bench with your back against the bench and your feet flat on the ground.
- Place your hands on the bench for support.
- 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.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Bench Hip Extension works your glutes as the main mover, with help from your hamstrings.
Track Bench Hip Extension in SPLYT
Bench Hip Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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