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Glutes · Beginner

Quadruped Hip Extension on Bench

Posterior-chain drill strengthening the back side with controlled extension.

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Quadruped Hip Extension on Bench demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bench

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Support both hands and one knee on a stable bench with the working leg hanging free.
  2. 02Brace the trunk and set the pelvis square to the bench.
  3. 03Drive the free leg backward and slightly upward by extending the hip.
  4. 04Pause when the thigh aligns with the torso without swinging, rotating, or arching the lower back.
  5. 05Lower the leg under control and finish the set before switching sides.

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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 variationQuadruped Hip ExtensionRelated variationLying Alternate Hip Extension

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Alternatives

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

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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