Animated GIF · Available via API
gif_boxBench Hip Extension
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
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.
list_alt Step-by-Step Instructions
Sit on a bench with your back against the bench and your feet flat on the ground.
Place your hands on the bench for support.
Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
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