Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Place your upper back against a stable bench before pushing your hips up.
- Feet anchored, shins almost vertical at the top of the movement.
- Neutral pelvis and locked torso.
- Look ahead, chin slightly tucked in.
02 · Execution
Perform the rep
- Push the hips upward until your shoulders-pelvis-knees are aligned.
- Mark a strong contraction of the glutes at the top.
- Slowly come back down to the stretch without stopping all at once.
Technique cue
Push with your hips and squeeze your glutes hard at the top.
Common mistakes- excessive lumbar arch
- incomplete thrust
- uncontrolled lowering
- poorly distributed support on the feet
Safety notes
Risks of poor execution
- Repeated lumbar hyperextension can cause lower back pain.