Bench Hip Extension
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The bench hip extension is a bodyweight glute exercise that primarily targets the gluteus maximus, with the hamstrings assisting throughout. Lying face down with your hips at the edge of a bench, you raise your legs by extending the hips, making it a simple, equipment-light way to build glute strength and reinforce the hip-hinge pattern.
Cómo hacer el Bench Hip Extension
- 1Lie face down on a flat bench so your hips rest at the edge and your legs hang straight down toward the floor.
- 2Grip the sides or front of the bench with both hands to anchor your upper body and keep your torso stable.
- 3Brace your core and let your legs hang with a slight bend in the knees, toes pointing toward the floor.
- 4Squeeze your glutes and raise both legs by extending at the hips until your body forms a straight line from shoulders to heels.
- 5Pause briefly at the top, focusing on the contraction in your glutes rather than arching your lower back.
- 6Lower your legs under control back to the starting position without letting them swing.
- 7Complete your reps, then carefully step your feet down and stand up off the bench.
Consejos de técnica
- Initiate the movement from your glutes, not your lower back, to keep the work on the target muscle.
- Keep a soft, fixed bend in your knees so the hamstrings and glutes do the lifting instead of momentum.
- Stop the lift once your body is in a straight line — there's no benefit to hyperextending past horizontal.
- Move slowly and deliberately; a controlled tempo keeps tension on the glutes through the full range.
Errores comunes
- Arching the lower back to lift the legs higher, which shifts stress onto the spine and away from the glutes.
- Swinging the legs up with momentum, which removes tension from the glutes and hamstrings and cheats the rep.
- Rushing the lowering phase by dropping the legs, losing the eccentric portion that builds strength.
- Bending and straightening the knees during the rep, turning a hip extension into a leg-curl-like motion.
Preguntas frecuentes
What muscles does the bench hip extension work?
It primarily targets the gluteus maximus, with the hamstrings working as synergists to extend the hips and raise your legs.
Is the bench hip extension good for beginners?
Yes. It uses only your body weight and a bench, and the movement is straightforward, making it a good entry point for learning to engage the glutes.
How many sets and reps should I do?
Because it's a bodyweight isolation move, higher reps work well — try 2–4 sets of 12–20 reps, focusing on a strong glute squeeze rather than speed.
Where should I feel this exercise?
You should feel it mainly in your glutes, with some work in the hamstrings. If you feel it in your lower back, you're likely arching the spine instead of extending the hips.
What's a good alternative to the bench hip extension?
Bodyweight glute moves like the glute bridge or hip thrust train the same muscles and let you progress by adding load or a single-leg variation.
