GLUTES · COMPOUND
Glute-Focused Back Extension
A back-extension variation emphasizing hip movement and glute contraction.
Primary musclesGlutes, Hamstrings
Secondary musclesLower back, Core
EquipmentBack extension bench
DifficultyIntermediate · Hip Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the pad below the hips and keep the spine controlled.
- Hinge forward from the hips.
- Drive the hips into the pad and squeeze the glutes to finish.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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