Hyperextensions (Glutes)

GymDaze demonstration

Watch Hyperextensions (Glutes)

Hyperextensions Glutes

Technique

How to perform Hyperextensions (Glutes)

1. Secure your feet in the hyperextension bench and set the pad beneath the upper thighs so the hips can bend freely.
2. Cross your arms over your chest; if using the weighted setup, hold one plate against your chest.
3. Begin with your torso aligned with your legs and keep the shape of your back steady.
4. Bend at the hips to lower your torso, stopping at the depth you can reach without changing that back position.
5. Contract your glutes to extend your hips and bring your torso back toward the starting line.
6. Finish without lifting farther by arching your lower back, then repeat under control.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.