Bench Hip Extension

Strengthen your glutes and hamstrings with the Bench Hip Extension. This bodyweight exercise effectively targets the posterior chain for improved hip

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 1 min

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Variations of Bench Hip Extension

Isolation

Flexion And Extension Hip Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Isolation

Band Standing Hip Extension

Hips · Gluteus Maximus · Band

Intermediate

Isolation

Hip Extension Stretch

Hips · Gluteus Maximus · Body weight

Beginner

Compound

Glute Ham Developer Hip Extension

Hips · Body weight

Intermediate

Description

A lower body exercise that targets the glutes and hamstrings. The individual lies face down on a bench with the hips on the edge, then lifts the legs up to a straight position and lowers them back down.

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How to do Bench Hip Extension

01
Setup
Lie face down on a flat bench with your hips positioned right at the edge, allowing your legs to hang freely off the end. Your upper body should be fully supported on the bench.
02
Setup
Place your hands on the bench for stability, or cross them over your chest. Ensure your feet are suspended in the air, not touching the floor.
03
Keeping your legs relatively straight with a slight bend in the knees, engage your glutes to lift your legs upwards until they are roughly parallel to the floor and in line with your torso.
04
Squeeze your glutes forcefully at the peak of the movement, holding the contraction briefly to maximize muscle activation.
05
Slowly and with control, lower your legs back down to the starting position, allowing your hips to fully flex and stretch the glutes.

Tips

Focus on glute activation by consciously squeezing your glutes throughout the lifting phase, ensuring they are the primary movers and preventing your lower back from taking over.
Control the eccentric (lowering) phase of the movement; this slow, controlled descent maximizes time under tension and improves muscle control and growth.
Maintain a neutral spine by bracing your core and avoiding excessive arching in your lower back; the movement should originate from your hips, not your lumbar spine.
Adjust your bench position to optimize the stretch and contraction; having more of your thighs off the bench can increase the range of motion and challenge.

Common mistakes

Arching the lower back excessively: Fix this by engaging your core and consciously focusing on glute contraction to drive the movement, keeping your spine neutral.
Using momentum to swing the legs up: Correct this by performing the movement slowly and deliberately, relying on controlled muscle contraction rather than jerky movements.
Not achieving full range of motion: Ensure you lower your legs enough to feel a stretch in the glutes and hamstrings, and lift them until they are parallel to the floor for a complete contraction.

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Questions

What muscles does Bench Hip Extension work?

Bench Hip Extension primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.

Is Bench Hip Extension good for beginners?

Bench Hip Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bench Hip Extension?

You need Body weight to perform Bench Hip Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bench Hip Extension?

Focus on glute activation by consciously squeezing your glutes throughout the lifting phase, ensuring they are the primary movers and preventing your lower back from taking over. Control the eccentric (lowering) phase of the movement; this slow, controlled descent maximizes time under tension and improves muscle control and growth. Maintain a neutral spine by bracing your core and avoiding excessive arching in your lower back; the movement should originate from your hips, not your lumbar spine. Adjust your bench position to optimize the stretch and contraction; having more of your thighs off the bench can increase the range of motion and challenge.

What are common mistakes when doing Bench Hip Extension?

Arching the lower back excessively: Fix this by engaging your core and consciously focusing on glute contraction to drive the movement, keeping your spine neutral. Using momentum to swing the legs up: Correct this by performing the movement slowly and deliberately, relying on controlled muscle contraction rather than jerky movements. Not achieving full range of motion: Ensure you lower your legs enough to feel a stretch in the glutes and hamstrings, and lift them until they are parallel to the floor for a complete contraction.