Prone Hip Extension on Bench

Prone Hip Extension on Bench trains the glutes by lifting the legs from the hips while the torso remains face down and supported on a bench.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Erector spinae

Equipment

Bench

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How to perform Prone Hip Extension on Bench

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie face down lengthwise on a stable bench with the hips near the end, torso fully supported, and both legs hanging freely off the bench.
Hold the sides or underside of the bench securely, brace the abdomen, and keep the pelvis pressed into the bench.
Keep the knees straight or softly bent and lift both legs backward and upward by squeezing the glutes.
Stop when the legs approach the line of the torso or just before the lower back begins to arch; the feet remain off the floor throughout the set.
Lower the legs slowly until they hang beneath the bench again, keeping the torso and pelvis supported throughout the repetition.

Common Prone Hip Extension on Bench mistakes

Feet touching the floor

Keep both legs off the floor throughout the set; the glutes lift the legs from the hips.

Arching the lower back

Stop the leg lift when the thighs approach the torso line and keep the pelvis against the bench.

Bending and kicking the knees

Keep the knee angle steady so momentum from the lower legs does not replace hip extension.

Torso sliding on the bench

Grip the bench securely and keep the chest, abdomen, and pelvis supported.

When to modify or choose another exercise

Feet touching the floor: Keep both legs off the floor throughout the set; the glutes lift the legs from the hips.
Bending and kicking the knees: Keep the knee angle steady so momentum from the lower legs does not replace hip extension.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Single-Leg Prone Hip Extension: Lift one leg at a time with a smaller range while the pelvis remains pressed into the bench.

How to use Prone Hip Extension on Bench in a training program

Where it fits in a session

Place Prone Hip Extension on Bench after compound lower-body lifts or in a short glute accessory block where cable or bodyweight fatigue will not affect heavier work.

How often to use it

Use one to three times per week while counting bridges, hip thrusts, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Prone Hip Extension on Bench after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when the pelvis remains controlled on both exercises.

Scale the movement