How to do the Bench Hip Extension
Bench Hip Extension is a beginner single-joint isolation pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings.
Bench Hip Extension demonstration · © GymiaFit
Bench Hip Extension at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Bench Hip Extension step by step
- 1Sit on a bench with your back against the bench and your feet flat on the ground.
- 2Place your hands on the bench for support.
- 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.
- 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5Repeat for the desired number of repetitions.
Bench Hip Extension — questions
What muscles does the Bench Hip Extension work?
The Bench Hip Extension primarily targets the Glutes. It also recruits the Hamstrings as secondary movers.
What equipment do I need for the Bench Hip Extension?
None — the Bench Hip Extension uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bench Hip Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bench Hip Extension?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bench Hip Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.