Back extension glute
A targeted variation of the hyperextension designed to isolate the glutes and hamstrings by using a rounded upper back and flared feet. This setup minimizes lower back involvement, making it a highly effective movement for glute hypertrophy.
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- Adjust the extension bench so the top of the pad rests just below your hip crease, allowing your hips to bend completely without restriction.
- Place your feet on the footplates with your toes flared outward at approximately a 45-degree angle to optimize glute recruitment.
- Cross your arms over your chest, tuck your chin toward your collarbone, and slightly round your upper back to disengage the spinal erectors.
- Lower your torso slowly by hinging at the hips until you feel a deep stretch in your hamstrings and glutes, maintaining the rounded upper back.
- Squeeze your glutes forcefully to press your hips into the pad and drive your torso back up, stopping when your torso is aligned with your legs.
Muscles worked
Form tips
- Keep your chin tucked and upper back rounded throughout the entire range of motion to prevent the lower back from taking over.
- Focus on pushing your hips hard into the pad to drive the upward movement, rather than trying to pull your torso up.
- Pause for one full second at the top of the movement while actively squeezing your glutes as hard as possible.
Common mistakes
- Arching the lower back at the top of the movement, which transfers the tension from the glutes to the lumbar spine.
- Setting the hip pad too high, which blocks the hips from hinging and forces the lower back to flex and extend.
- Using momentum or rushing through the repetitions instead of maintaining a slow, controlled tempo.
FAQ
How do I ensure my glutes are working instead of my lower back?
Keep your upper back slightly rounded and your chin tucked. This posture mechanically disadvantages the lower back muscles, forcing your glutes and hamstrings to do the work of extending your hips.
How many reps and sets should I do?
For glute hypertrophy, perform 3 to 4 sets of 12 to 15 controlled repetitions, focusing on a strong mind-muscle connection and a hard contraction at the top.
How can I add weight to this exercise?
Once bodyweight repetitions become easy, you can increase the resistance by holding a dumbbell or weight plate securely against your chest while maintaining the rounded upper back position.
