Bench Hip Extension

1. Lie face down on a flat bench with your hip bones at the edge and your legs hanging toward the floor.
2. Reach under the bench or grip the sides with both hands for stability.
3. Brace the core, keep the neck neutral and let the legs hang with a slight knee bend.
4. Squeeze the glutes and lift both legs together until they are level with your torso.
5. Pause for one second at the top without arching the lower back beyond neutral.
6. Lower the legs slowly for 2 to 3 seconds, stopping just before the feet touch the floor, and repeat.

Common Mistakes

• Legs lifted above body line: Raising the legs higher than the torso compresses the lower back and takes the glutes out of it. Stop when the body is one straight line.
• Swinging the legs up: Fast kicking uses momentum and the erectors instead of the hips. Lift with a slow squeeze and lower under control.
• Hips too far on the bench: If the pelvis rests on the pad the hips cannot flex and the range disappears. Set the hip bones right at the edge.

Programming Tips

Program 3 to 4 sets of 12 to 20 reps as a glute activation drill in a warm-up or as a posterior chain finisher after squats and deadlifts. It adds hip extension volume with minimal spinal load, so it suits high rep work and rehabilitation phases.

Set the hips at the bench edge and grip firmly before the first rep. Start with bodyweight and progress by adding a 2 second pause at the top, then by wearing 1 to 3 kg ankle weights or squeezing a light dumbbell between the feet. The most common fault is arching the back to lift the legs higher; fix it by stopping at the point where the legs are parallel with the body and focusing on the glute squeeze rather than height.

Common Questions

What muscles does the bench hip extension work?

It works the glutes and hamstrings as the main movers with the lower back erectors stabilising. The core also works to keep the pelvis level on the bench.

Is the bench hip extension the same as a reverse hyper?

Yes, it is the bodyweight version of the reverse hyperextension performed on a flat bench instead of the machine. The machine lets you add load; the bench version relies on tempo and pauses.

How many reps of bench hip extensions should I do?

Do 12 to 20 slow reps for 3 to 4 sets. Because the resistance is light, a slow lowering and a hard glute squeeze at the top make the difference.

Is the bench hip extension good for lower back pain?

It can help because it strengthens the glutes and hamstrings that support the spine without heavy loading. Keep the range small and avoid arching if you feel pressure in the back.