Bench Hip Extension
On all fours on a flat bench, lift one straight leg back until it lines up with the torso; the long lever makes the glute work harder than the bent-knee kickback.
How to do it
Setup
Kneeling on a flat bench, hands under the shoulders, one knee under the hip, the working leg straight behind.
Steps
- Raise the straight leg until it is level with the torso.
- Pause level with the torso, glute tight.
- Lower it without resting the foot; finish the leg, switch.
Common mistakes
Kicking above the line: the lower back arches; stop level with the torso. Hips rolling open toward the working side: keep them square to the bench. Swinging the leg: lift slow, lower slower.
Breathing
Exhale driving up, inhale lowering.
