Bench Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Hip Extension on Bench
How to: Bench Hip Extension
- Start by sitting on the edge of a bench with your upper body slightly leaning back.
- Place your feet flat on the ground with a shoulder-width stance.
- Extend one leg back while keeping the knee straight, squeezing the glute of the opposite leg as you do so.
- Return to the starting position and repeat for the desired number of repetitions.
- Switch legs after completing the set.
Common Mistakes
- Letting the hips sag below the bench.
- Using momentum rather than controlled movement.
- Not fully extending the hips at the top.
Modifications
- Perform with a stability ball for additional support.
- Use a bench with a lower height to decrease the range of motion.
Tips
- Keep your core engaged throughout the movement.
- Avoid hyperextending your lower back.
- Focus on squeezing your glutes at the top of the movement.
Bench Hip Extension Alternatives
Tags
hip extension
glute workout
strength training
bodyweight exercise
lower body
fitness