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All exercises

Bench hip extension

Beginner

Bench hip extension is a compound bodyweight exercise for the glutes, also working the hamstrings.

What it works

Primary muscle

Glutes

Also works

Hamstrings

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Sit on a bench with your back against the bench and your feet flat on the ground.
  2. 2Place your hands on the bench for support.
  3. 3Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Lever hip extensionMachine
  • Reverse hyper on flat benchBodyweight
  • Band bent-over hip extensionResistance band
  • Cable standing hip extensionCable
  • Band pull throughResistance band
  • Dumbbell sumo pull throughDumbbell

Harder variations

  • Cable pull through (with rope)Cable
  • Cable standing hip extensionCable
  • Reverse hyper extension (on stability ball)Other
  • Swimmer kicksBodyweight
Logged today · 1 min restBench hip extension

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