10 Best Bench Hip Extension Alternatives for Home and Gym

Ranked Bench Hip Extension Alternatives

10 substitutes, ranked by how closely each one matches the Bench Hip Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Butt Lift (Bridge)

   99% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. 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.
   2. 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.
   3. Slowly go back to the starting position as you breathe in.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
2. Play demonstration

   Progression

   2. Rear Decline Bridge

   99% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
3. Play demonstration

   Progression

   3. Glute Bridge Two Legs On Bench

   98% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips 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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
   • Balance: harder to stay steady on than the Bench Hip Extension
4. Play demonstration

   4. Pelvic Tilt Into Bridge

   95% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and core muscles.
   4. Tilt your pelvis upward, lifting your hips off the ground.
   5. Hold the bridge position for a few seconds.
   6. Slowly lower your hips back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
5. Play demonstration

   5. Low Glute Bridge On Floor

   95% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides, palms facing down.
   3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, squeezing your glutes.
   5. Slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
6. Play demonstration

   Progression

   6. Glute Bridge March

   90% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder single-leg version that still works the glutes.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
   4. Lower your foot back to the ground and repeat the movement with the other leg.
   5. Continue alternating legs in a marching motion while maintaining the bridge position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
7. 

   7. Hip Lift With Band

   89% match

   • Glutes
   • Band
   • Beginner
   • Compound

   A good swap when you have a band to work with, and it still works the glutes.

   How to perform this exercise

   1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
   2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
   3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
   4. Pause at the top of the motion, and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: a band, not bodyweight only
   • Body position: lying on your back, the same as the Bench Hip Extension
8. Play demonstration

   Progression

   8. Reverse Hyper On Flat Bench

   89% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying face down, not lying on your back
9. 

   9. Physioball Hip Bridge

   86% match

   • Glutes
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
   2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
   3. Pause at the top of the motion and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Bench Hip Extension
   • Equipment: bodyweight only, the same as the Bench Hip Extension
   • Body position: lying on your back, the same as the Bench Hip Extension
   • Balance: harder to stay steady on than the Bench Hip Extension
10. Play demonstration

    10. Band Hip Lift

    85% match

    • Glutes
    • Band
    • Beginner
    • Compound

    How to perform this exercise

    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Bench Hip Extension
    • Equipment: a band, not bodyweight only
    • Body position: lying on your back, the same as the Bench Hip Extension