Bench Hip Extension
Bench Hip Extension is a safe first rung on the ladder and works before or after your main squat.
How to do Bench Hip Extension
- 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.
Bench Hip Extension Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Bench Hip Extension Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Bench Hip Extension
Swap Bench Hip Extension For
Bench Hip Extension — Frequently Asked Questions
How do you do the Bench Hip Extension?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bench Hip Extension work?
The Bench Hip Extension primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Bench Hip Extension should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bench Hip Extension good for beginners?
Yes. The Bench Hip Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Bench Hip Extension?
Try the Dumbbell Rear Lunge, Lever Hip Extension V. 2 or the Band Lying Hip Internal Rotation. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
