Bench Hip Raise

Beginner Level of Difficulty

The hip raise on the bench is a beginner level lower body exercise that targets the hamstrings and butt.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

bench hip raise - step 1

Step 1

Start with your feet about hip width apart and place your body on the bench so the edge of the bench is just below your shoulder blades.

bench hip raise - step 2

Step 2

Push through your heels and lift your hips until your body is horizontal with the floor.

bench hip raise - step 3

Step 3

Lower yourself back down to the starting position and repeat.