Glutes exercise

Glute Back Extension

Hip extension on a hyperextension bench with a neutral back, to focus the work on your glutes and hamstrings.

How to do the Glute Back Extension

4 steps, in the order you do them.

Adjust the bench as the variation indicates, brace your body firmly and get the weight ready.
Extend your hips while squeezing your glutes, without arching your lower back.
Slowly return to the starting position and repeat.
Repeat at a controlled pace without using momentum.

What goes wrong most often when you do the Glute Back Extension, and how to fix it.

The edge of the support sits over the abdomen and you can't bend at the hips.
Adjust the bench so the edge sits below your hip bone and your torso can lower freely.
You rise by extending the lower back instead of the hips.
Round your upper back slightly, tuck your chin to your chest, and rise by squeezing your glutes.
You go too high and end up with your body arched past the line.
Stop when your body is in line with your legs.