Bench Hip Extension

Bench Hip Extension demonstration gif

Instructions:

  • 1Lie down on a flat bench, stomach down
  • 2Hold onto the sides of the bench for support
  • 3Lift both legs up and towards the ceiling
  • 4Lower your legs back down in a controlled way
  • 5Remember to engage your glutes throughout

Tips:

  • Don't lift your legs too high to avoid back strain
  • Keep your movements slow and controlled
  • Focus on contracting the glutes at the peak of the movement
  • Maintain a straight spine throughout the movement

Bench Hip Extension Muscles Worked

Arms

Back

Core

Legs