5 Best Bench Hip Extension Alternatives

The Bench Hip Extension is done lying on your back.

Original Exercise: Bench Hip Extension

Bench Hip ExtensionPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Hamstrings

How to perform Bench Hip Extension
  1. Sit on a bench with your back against the bench and your feet flat on the ground.
  2. Place your hands on the bench for support.
  3. 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.
  4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Bench Hip Extension FAQ

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.

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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