Bench Hip Extension
Expert Advice
Focus on squeezing your glutes at the top of the movement to fully engage the target muscles.
How-to-do Steps
- Lie face down on a bench with your hips on the edge of the bench.
- Secure your legs under a pad or bench support if available.
- Keep your upper body flat on the bench and hands holding the sides for stability.
- Slowly lift your legs up until they are in line with your body, squeezing your glutes.
- Lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Track Bench Hip Extension in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bench Hip Extension primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bench Hip Extension work?
Bench Hip Extension primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bench Hip Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bench Hip Extension suitable for beginners?
Yes, Bench Hip Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
