bench hip extension
bench hip extension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Sit on a bench with your back against the bench and your feet flat on the ground.
Step 2
Place your hands on the bench for support.
Step 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.
Step 4
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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