Legs · Bodyweight
Bench Hip Extension
How to do the bench hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie face down on a bench with your hips at the edge and your legs hanging off, holding the bench for support. Keeping your legs fairly straight, raise them until they line up with your torso by squeezing your glutes and hamstrings, then lower under control.
- 1Feel your glutes and hamstrings lifting your legs
- 2Squeeze your glutes hard at the top of each rep
- 3Keep the movement slow and controlled both ways
Common mistakes
- Don't arch your lower back to swing the legs up
- Avoid using momentum or kicking the legs
- Don't raise the legs past your torso line
Muscles worked
The bench hip extension mainly works the glutes and hamstrings, with the lower back assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsMinor
Kovo programs the bench hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.