Glutes exercise · body weight
Bench Hip Extension
The bench hip extension is a bodyweight exercise that targets the glutes, with the hamstrings assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Body weight
- Body part
- Upper legs
How to do the 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings work as secondary muscles. See all glute exercises or every bodyweight exercise.
