Single Leg Bench Hip Extension
Easy
Also known as: Single-Leg Bench Kickback
Expert Advice
Keep the working toes pointing toward the floor. Turning them outward often rotates your pelvis instead of adding useful hip extension.
How-to-do Steps
- Place both hands and one knee on a flat bench, sturdy chair, or table edge.
- Align your hands beneath shoulders and supporting knee beneath hip, keeping your torso approximately horizontal.
- Move your free thigh backward while straightening that knee.
- Stop when your working thigh lines up with your torso.
- Lower the working leg beneath your hip while bending your knee.
- Complete the prescribed reps on one side, then switch legs and repeat.
Common Mistakes
- Lower back archesFix: draw your ribs down and reduce the height of your leg lift.
- Shoulders collapse between your armsFix: press the support away to keep your upper body steady.
Coach Cues
Reach your heel backKeep hips squareRibs down
Short reminders to keep in mind during every set.
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Muscles Worked
Single Leg Bench Hip Extension primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Secondary
Hamstrings20%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Three-point support limits balance demands, but isolating hip movement requires basic pelvic control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Single Leg Bench Hip Extension work?
Single Leg Bench Hip Extension primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Single Leg Bench Hip Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Single Leg Bench Hip Extension suitable for beginners?
Yes, Single Leg Bench Hip Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Leg Bench Hip Extension?
Lower back arches: draw your ribs down and reduce the height of your leg lift. Shoulders collapse between your arms: press the support away to keep your upper body steady.
