Bench Hip Extension
Strengthen your glutes and hamstrings with the Bench Hip Extension. This bodyweight exercise effectively targets the posterior chain for improved hip
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.
How to Do Bench Hip Extension
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Squeeze your glutes forcefully at the peak of the movement, holding the contraction briefly to maximize muscle activation.
- 5
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.
Variations
Flexion And Extension Hip Stretch
Improve hip mobility and flexibility with this bodyweight flexion and extension stretch.
Band Standing Hip Extension
Strengthen your glutes and improve hip extension with the Band Standing Hip Extension. This exercise targets the gluteus maximus against band resistance.
Hip Extension Stretch
Gently stretch your hip extensors (glutes and hamstrings) with this effective bodyweight movement. Improve flexibility and alleviate hip stiffness.
Glute Ham Developer Hip Extension
Master the Glute Ham Developer Hip Extension to build powerful glutes and hamstrings.
Related Exercises
Band Hip Lift
Engage your glutes with the Band Hip Lift! This effective exercise strengthens your gluteus maximus and hamstrings for better hip stability and power.
Leg Over Knee Glute Bridge
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Glute Bridge Two Legs on Bench
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Twist Hip Lift
Engage your glutes and obliques with the Twist Hip Lift, a dynamic bodyweight exercise that builds core strength, stability, and rotational power.
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