TETSUBench Hip Extension
The Bench Hip Extension is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstrings
body weight
How to 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.
- 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.
Common questions
What muscles does the Bench Hip Extension work?
The Bench Hip Extension primarily targets the glutes. The hamstrings work as supporting muscles.
What equipment do I need for the Bench Hip Extension?
None. The Bench Hip Extension uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bench Hip Extension should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bench Hip Extension works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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