TETSUBench Hip Extension vs Cable Deadlift
The Bench Hip Extension and the Cable Deadlift both train the glutes as their primary muscle. The Bench Hip Extension is bodyweight-only while the Cable Deadlift uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Hip Extension | Cable Deadlift | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings | hamstrings, quadriceps and lower back |
| Equipment | bodyweight | cable |
| Steps in our guide | 5 | 6 |
How each one starts
Bench Hip Extension — first steps
- 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.
Cable Deadlift — first steps
- Stand facing the cable machine with your feet shoulder-width apart.
- Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Bench Hip Extension needs no equipment and scales through leverage, tempo and reps. The Cable Deadlift keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Bench Hip Extension better than the Cable Deadlift?
Neither is universally better — both train the glutes as the primary mover. The Bench Hip Extension needs no equipment and scales through leverage, tempo and reps, while the Cable Deadlift keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bench Hip Extension and the Cable Deadlift in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bench Hip Extension and the Cable Deadlift work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings for the Bench Hip Extension versus hamstrings, quadriceps and lower back for the Cable Deadlift.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.