10 Best Bench Hip Extension Alternatives for Home and Gym
If you can’t or don’t want to perform Bench Hip Extensions, use glute bridges, single-leg hip thrusts, Romanian deadlifts, reverse hypers, or banded hip extensions to target hip extension. Focus on driving through the heel and squeezing the gluteus maximus at full hip extension to reproduce the same posterior-chain activation.
Original Exercise: Bench Hip Extension
How to Perform 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.
Best Bench Hip Extension Alternatives
1. Butt Lift (Bridge)
99.9% MatchHow to perform this exercise
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
2. Band Hip Lift
84.7% MatchHow to perform this exercise
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
- Engage your glutes and core muscles.
- Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
3. Barbell Glute Bridge Two Legs On Bench (male)
83.3% MatchHow to perform this exercise
- Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
4. Barbell Lying Lifting (on Hip)
83.3% MatchHow to perform this exercise
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, 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.
5. Barbell Glute Bridge
78.6% MatchHow to perform this exercise
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
6. Arms Apart Circular Toe Touch (male)
77% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
7. Band Pull Through
73.8% MatchHow to perform this exercise
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
8. Dumbbell Sumo Pull Through
73% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
9. Cable Pull Through (with Rope)
71.1% MatchHow to perform this exercise
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Deadlift
68.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, toes pointing forward.
- Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
- Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
- Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Bench Hip Extension Alternative
You may substitute Bench Hip Extensions for several reasons: lack of a bench or space, lower-back pain with lumbar extension, or a desire to emphasize unilateral strength and address muscle imbalances. Some athletes need exercises that load the hip hinge more (Romanian deadlift) or isolate the glute max without lumbar extension (glute bridge). Choose an option when you need reduced spinal extension, easier progression, or varied time-under-tension. Cue each movement: keep a neutral pelvis, brace the core, press through the heel, and pause at full hip extension to maximize glute recruitment and limit compensatory erector spinae activation.
How to Choose the Right Substitute
Match the substitute to the movement pattern and goal: pick hinge-dominant moves (RDL, single-leg RDL) to train hip torque and hamstring lengthening, or choose thrust/bridge variations to isolate the glute max. Consider unilateral options to correct side-to-side strength gaps and banded or elevated variations to increase tension without heavy loading. Check biomechanics: maintain a neutral spine, avoid anterior pelvic tilt, and control hip flexion/extension tempo. Use cues such as "keep knees bent ~90° for bridge-style glute isolation" or "push hips back while maintaining a long spine for hinge patterns" when programming progressions.
Frequently Asked Questions
What muscles does Bench Hip Extension work?
Bench Hip Extension primarily targets the gluteus maximus as the prime hip extensor, with the hamstrings and adductors assisting. The erector spinae and core act isometrically to stabilize the pelvis and lumbar spine during extension; cue a strong glute squeeze at the top to maximize recruitment.
What is the best bodyweight alternative to Bench Hip Extension?
The single-leg glute bridge is the top bodyweight alternative because it increases unilateral load and forces greater gluteus maximus activation. Perform it by driving the heel into the floor, keeping hips level, and pausing with an intentional glute squeeze at full extension.
Can I build muscle without doing Bench Hip Extension?
Yes—progressive overload, time under tension, and movement specificity across alternatives will grow the glutes without that exact exercise. Use heavier band tension, slower eccentrics, unilateral reps, or weighted progressions and ensure you fully extend the hip and pause to maximize motor unit recruitment.
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