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Glutes · Intermediate

Rack-Supported Bodyweight Hip Extension

Improvised hip-extension setup using a securely pinned, padded rack bar and a fixed foot anchor to train the glutes and hamstrings.

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Rack-Supported Bodyweight Hip Extension demonstration

Exercise overview

Training details

GlutesHamstringsLower Back

Equipment

Power Rack

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Pad a bar set securely in a rack at hip height and anchor your feet so you can hinge over it safely.
  2. 02Place the front of your hips against the pad, cross your arms, and brace your trunk.
  3. 03Lower your torso by hinging at the hips while keeping your spine long.
  4. 04Contract your glutes and hamstrings to raise your torso until your body forms a straight line.
  5. 05Stop without hyperextending your lower back, then descend under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBam Bams (Prone Bench Leg Arc)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteBody Weight Frog Pump

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