glutesbody weight
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
glutes
Secondary muscles
hamstrings
Primary body parts
thighsglutes
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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