Bench Hip Extension

Setup

1. 01Sit on the floor with the upper back against the long side of a sturdy bench.
2. 02Rest the shoulder blades on the bench pad with arms along the bench for support.
3. 03Plant both feet flat about hip width apart, heels under the knees.
4. 04Tuck the chin slightly and brace the trunk.

Execution

1. 01Drive through the heels and lift the hips toward the ceiling.
2. 02Extend until the torso and thighs form a straight line from shoulders to knees.
3. 03Squeeze the glutes hard for 1 to 2 seconds at the top.
4. 04Lower the hips under control until they hover just above the floor.

Checkpoints

• -Shins are close to vertical at the top of the rep.
• -Finish comes from the glutes, not from arching the lower back.
• -Chin stays tucked with ribs down at lockout.
• -Hips move straight up and down without sliding along the bench.

Common mistakes

• -Placing the feet too far forward and turning it into a hamstring bridge.
• -Hyperextending the spine to fake extra height.
• -Rushing reps and skipping the top squeeze.
• -Letting the bench slide; anchor it against a wall or rack.