Exercise

BENCH HIP RAISE

Watch Video Instructions
Glutes and hamstringsAbs
1 video
Workout Center

The bench hip raise is a bodyweight glute bridge variation performed with the shoulder blades resting on a bench instead of the floor, which increases the range of motion at the hip. It isolates the glutes and hamstrings through hip extension while the core and lower back work isometrically to keep the torso rigid. Because the torso is improved, the top position allows the hips to reach a fuller extension than a floor-based bridge, producing a stronger peak contraction in the glutes.

Muscles Targeted

  • Primary: Gluteus maximus
  • Secondary: Hamstrings, erector spinae
  • Tertiary: Rectus abdominis, transverse abdominis

Starting Position

Sit on the floor with your upper back and shoulder blades resting against the edge of a flat bench, arms extended along the bench or crossed over your chest. Plant your feet flat on the floor, shoulder-width apart, with your knees bent to roughly 90 degrees and shins vertical. Let your hips sag toward the floor so you start from a dead-hang position with the glutes fully stretched.

Execution Steps

  1. Brace your core and press through your heels to begin driving your hips upward
  2. Extend your hips until your torso and thighs form a straight line from shoulders to knees
  3. Squeeze your glutes hard at the top, holding the fully extended position for one to two seconds
  4. Keep your ribs down throughout the lockout to avoid overextending the lower back
  5. Lower your hips back toward the floor under control, stopping just short of the ground
  6. Repeat for the desired number of repetitions without resting the hips fully between reps

Form Cues

  • Drive through the heels: Keep weight in your heels rather than your toes to maximize glute recruitment
  • Lock out with the glutes, not the back: The final degrees of hip extension should come from glute contraction, not lumbar arching
  • Keep your chin tucked: A neutral neck position helps keep the spine aligned throughout the set
  • Brace the core before each rep to prevent the lower back from taking over the movement
  • Pause at the top: A brief hold at full extension increases time under tension for the glutes

Common Mistakes

  • Hyperextending the lower back at the top: Pushing the hips too high and arching the spine shifts stress off the glutes and onto the lumbar spine. Stop at a straight line from shoulders to knees.
  • Pushing through the toes: This shifts emphasis to the quads and calves. Keep weight in the heels throughout.
  • Letting the hips sag mid-set: Failing to fully extend on every rep reduces glute activation. Reach full lockout each time.
  • Placing feet too close or too far from the hips: An incorrect foot position changes the knee angle and reduces glute tension. Set feet so shins are vertical at the top.
  • Rushing the tempo: Bouncing the hips off the floor uses momentum instead of muscle. Control both the lift and the descent.

Variations

  • Single-leg bench hip raise: Removes the second leg's assistance, increasing glute demand and addressing left-right imbalances
  • Weighted bench hip raise: Adding a plate or dumbbell across the hips increases resistance once bodyweight reps become easy
  • Barbell hip thrust: Uses a loaded barbell for heavier progressive overload once the bodyweight version is mastered
  • Feet-improved bench hip raise: improving the feet on a second bench increases hip range of motion further

Tips for Progression

  • Increase time under tension: Add a two- to three-second pause at the top of each rep before progressing to load
  • Add resistance: Once 15-20 clean bodyweight reps are easy, place a plate or dumbbell on the hip crease
  • Progress to single-leg: Master the double-leg version with full range of motion before moving to single-leg reps
  • Progress to barbell hip thrusts for continued heavy loading as strength increases

Training Notes

Program the bench hip raise as a glute-focused accessory exercise two to three times per week, either after compound lower-body lifts or as part of a dedicated glute session. Work in the 10-15 rep range for two to three sets, resting 45-60 seconds between sets. It is a useful warm-up activation drill before squats or deadlifts as well as a standalone glute builder for lifters progressing toward barbell hip thrusts.

Exercise Details

Body Parts
Glutes and hamstrings, Abs
Category
Workout Center

Frequently Asked Questions

How often should I do the BENCH HIP RAISE?

Because the BENCH HIP RAISE works glutes and hamstrings, abs, two to three sessions a week is a sensible range for most people. Leave at least a day between sessions that hammer glutes and hamstrings so the tissue can recover and adapt. If you train it harder, do it less often.

Is the BENCH HIP RAISE suitable for beginners?

Yes. The BENCH HIP RAISE is rated beginner-friendly, so it is a solid starting point. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the BENCH HIP RAISE causes pain?

Stop the set right away. A working burn in glutes and hamstrings is fine, but sharp or pinching pain is a signal, not a challenge. Reset your bench setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the BENCH HIP RAISE?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pushing movement, keep the bar or handle path steady and avoid bouncing out of the bottom. When form holds across all sets, nudge the load up a little.

Can I modify the BENCH HIP RAISE?

Plenty of options exist. You can swap the bench for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around glutes and hamstrings, abs. Single-joint moves like this one also work well as a finisher after heavier lifts. Adjust to fit your body, not the other way round.