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Beginner
Glutes
Bench Hip Extension
The bench hip extension is a bodyweight exercise that strengthens your butt and hamstring muscles. It involves sitting on a bench and lifting your hips up until your body is straight, which helps your hips move better and makes your glutes stronger.
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How to Perform
- 1Sit on a bench with your back resting against the bench and your feet flat on the floor.
- 2Put your hands on the bench to help support your body.
- 3Tighten your butt and leg muscles, then lift your hips up off the bench until you make a straight line from your knees to your shoulders.
- 4Hold still for a moment at the top, then slowly lower your hips back down to where you started.
- 5Repeat this movement for the number of times you want.
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