Reps Only exercise

Glute-Focused Back Extension form, muscles worked, and workout tracking

The glute-focused back extension is performed on a 45-degree or horizontal extension bench with a rounded upper back and posteriorly tilted pelvis, shifting the work of hip extension from the spinal erectors onto the gluteus maximus and hamstrings. Lifters use it to build glute hypertrophy and hip-extension strength with minimal lower-back stress, often as an accessory to squats, deadlifts, and hip thrusts.

Glute-Focused Back Extension illustration

How to do Glute-Focused Back Extension

  1. 1Set the pad of the back extension bench just below your hip crease so your pelvis can rotate freely, and hook your heels under the foot anchors.
  2. 2Round your upper back slightly, tuck your chin, and cross your arms over your chest.
  3. 3Inhale as you hinge down at the hips until you feel a stretch through the hamstrings and glutes.
  4. 4Exhale and squeeze your glutes to raise your torso until your body is in line with your legs, tucking your pelvis rather than arching your lower back.
  5. 5Avoid hyperextending at the top; lower under control and repeat for the prescribed reps.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Glute-Focused Back Extension in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.