Bench Hip Extension

Lie face down on a bench with your hips positioned at the edge and your legs hanging freely off the end. Keep your core tight and hold the bench for stability. Engage your glutes to lift your legs upward until your body forms a straight line from shoulders to hips, avoiding any lower back arching. Pause briefly at the top while squeezing your glutes, then lower your legs slowly back down under control without letting them fully rest on the floor.

Track This Exercise in the App

Log your bench hip extension sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.