Exercise guide
Bench Hip Extension
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Bench Hip Extension is a targeted isolation exercise that builds glute strength and hip stability by leveraging a bench to increase range of motion. This unilateral variation is excellent for identifying and correcting muscle imbalances while minimizing lower back strain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat bench with your hips positioned at the very edge so your legs can move freely.
- Grip the sides or the front of the bench firmly to stabilize your upper body.
- Plant one foot firmly on the floor to provide a stable base of support for the non-working side.
- Extend the working leg straight down toward the floor to reach the starting position.
How to do it
- Exhale and lift the working leg upward by squeezing your glute until the leg is roughly parallel with your torso.
- Maintain a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.
- Inhale as you slowly lower the leg back to the starting position under full control.
- Complete the desired number of repetitions on one leg before switching to the other side.
Form checklist
- Keep your core braced to prevent your lower back from arching excessively at the top.
- Ensure the movement comes strictly from the hip joint rather than the lumbar spine.
- Keep your neck in a neutral position by looking down at the bench.
- Avoid using momentum or swinging the leg; focus on a deliberate squeeze.
Pro tips
- At the top of the movement, rotate your toe slightly outward to increase the recruitment of the gluteus maximus.
- Focus on pushing your heel toward the ceiling rather than just lifting your foot to better engage the posterior chain.
Make it harder
- Add ankle weights to increase the resistance on the working leg.
- Incorporate a 3-second pause at the peak of the contraction to maximize time under tension.
Frequently asked
- What muscles does the bench hip extension work?
- The bench hip extension primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bench hip extension?
- The bench hip extension requires no equipment — just your body weight.
- Is the bench hip extension good for beginners?
- Yes. The bench hip extension is a beginner-friendly movement and a strong foundation to build on.
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