About this exercise
The bench hip extension is a bodyweight glute and hamstring exercise performed with the upper back resting on a bench, driving the hips upward into full extension to build posterior chain strength and stability.
Bench Hip Extension
Step by step instructions, muscle activation and variants for the Bench Hip Extension.
EasyGlutes
How to Perform
- Sit on the floor with your upper back resting against the edge of a bench, knees bent and feet flat on the floor about hip-width apart
- Place your hands lightly on the bench for stability
- Brace your core and drive through your heels to lift your hips toward the ceiling
- Squeeze your glutes at the top and form a straight line from shoulders to knees
- Hold briefly at the top
- Lower your hips back down slowly until they nearly touch the floor
- Repeat for the desired number of reps
Muscle Activation
Primary
Glutes
Secondary
Hamstrings
About the Bench Hip Extension
The Bench Hip Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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