Bench Hip Extension

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Core Lower Body

Muscle Activation

Hips

90%

Hamstrings

10%

Equipment

Bench

Setup / Starting Position

Start by lying face down on a flat bench, positioning yourself so that your hips are at the edge of the bench and your legs hang off.
Extend your arms overhead and hold onto the sides of the bench for stability.

Exercise Position

Engage your core and glutes as you lift your legs towards the ceiling, keeping them straight.
Avoid arching your lower back or lifting your hips off the bench.

Form & Performance

Lower your legs back down towards the floor, maintaining control and stability throughout the movement.
Avoid letting your legs swing or using momentum to lift them.