The glute hyperextension is the amped-up and better version of the regular hyperextension exercise. In this article, I’ll tell you why.
If you’re like me and you want to stay fit without hurting your back, you might have a little trouble with the hyperextension machine. Right after my lower back injury, I tried using this machine for about two and a half reps before I knew the hyperextension exercise was NOT going to be in my repertoire for a long time.
But if you still want to use the hyperextension machine, a slight change in form can make this exercise more lower-back-safe, and still work an important muscle: your glutes.
Introducing the glute hyperextension.
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In this article, we’ll cover:
Glute Hyperextension: How To
Glute Hyperextension: 7 Pro Tips
Why the Glute Hyperextension is Better Than the Traditional Hyperextension
Glute Hyperextension Muscles Worked
Glute Hyperextension Benefits
Massage for Your Glutes and Back
Glute Hyperextension Alternative Options
Glute Hyperextension FAQs
Glute Hyperextension: How To
Before we get into the how-to’s of the glute hyperextension, let’s start with what machine to use.
The Glute Hyperextension Machine
The best machine to use for a glute focused hyperextension?
A regular hyperextension machine.
There is no specific glute hyperextension machine. It’s all in the way you use the machine–as well as your form. But for the sake of today’s topic, we’ll just refer to this machine as the glute hyperextension machine.
The glute hyperextension machine is also called the back extension machine or the Roman chair.
It comes in two angles.
The 45-Degree Angle Glute Hyperextension Machine
The Horizontal Glute Hyperextension Machine
The 45-degree angle hyperextension machine offers a bit more range of motion. Also, because of the angle, it’s just a bit easier to tell if you’re overextending your back. That’s why, in this article, I’ll focus on how to use the 45-degree angle glute hyperextension machine.
Glute Hyperextension Step-by-Step
1) Adjust the glute hyperextension machine so that the pad is level with your pubic bone, ensuring your hip bones are positioned above the top of the pad.
2) Position your feet on the platform, angling your toes outward at a 45-degree angle.
3) Cross your arms and lower your torso while engaging your core and rounding your back.
4) Maintain this form as you lift your torso back up, making sure not to fully straighten your back.
5) Pause briefly at the top, then repeat the movement.
6) Aim to complete 3 sets of 12-15 repetitions of the glute hyperextension exercise. As you get stronger, you can increase the number of sets and repetitions or add weight to the exercise by holding a dumbbell or weight plate to your chest.
The key points here that make this a glute focused hyperextension?
- Angling the toes out to a 45-degree angle
- Rounding the back
- Bracing your core
Let’s explore those a little more.
Glute Hyperextension: 7 Pro Tips
So, you know the basics of how to perform a glute hyperextension, but let me explain 7 helpful pro tips. I’ll add in some extra nuances to think about, and I’ll also elaborate on the prompts I already gave you for that extra glute focus!
Glute Hyperextension Pro Tip #1: Hip Bones Above the Pad
Lots of people use the glute hyperextension machine without paying attention to where the pads of the machine fall on their body.
But to really ensure proper form, you’ll want to set the machine, so your pubic and hip bones hit just above the pad.
I like to think of this as your thighs should be on the pad right where you have some meat–not the bones of your pelvis just above your thighs.
Glute Hyperextension Pro Tip #2: Bottom Pads Should Hit Above Your Ankles
Along with this, make sure the bottom pads are just above–not on–your ankles, supporting your shins.
Glute Hyperextension Pro Tip #3: Angle Toes Out to a 45-Degree Angle
I mentioned this in the how-to, but here’s why.
When your feet are facing straight, your hamstrings will have a much higher likelihood of engaging–even with all of the other cues to follow for a glute focused hyperextension.
But angling your toes out to the 45-degree angle will help your glutes fire up during the hyperextension.
Glute Hyperextension Pro Tip #4: Round Your Shoulders & Tuck Your Neck
Rounding your shoulders and keeping your neck tucked is pivotal to the motion of this exercise.
Rounding your shoulders will help set your back in the proper position.
Tucking your neck will ensure that you’re not craning your neck forward, risking injury.
Glute Hyperextension Pro Tip #5: Round Your Back
Typical hyperextensions without the glute focus will keep your back in a straight position.
And I know it feels weird to say “round your back.” Most of the times in working out, rounding your back is synonymous with lower back injury.
But here, the rounding of the back will actually help shift the attention AWAY from your back and TO your glutes.
Glute Hyperextension Pro Tip #6: Engage Your Core
You’ll find that when you engage your core during the glute hyperextension, your back will naturally start to round. I like to think of this as a mini crunch while you’re up in the air.
And just like the rounding back, this core engagement will decrease the load on your lower back and spine–allowing those glutes to take over.
Glute Hyperextension Pro Tip #7: Squeeze the Glutes
Picture pinching a card between your butt cheeks.
That’s how hard your glutes should be working during the glute hyperextension. This tension in the glutes allows them to truly activate, and you’ll simultaneously protect your back and get major glute gains.
Why the Glute Hyperextension is Better Than the Traditional Hyperextension
Typical hyperextensions–also called back extensions–are a popular exercise you’ve probably seen people doing at your local gym.
During a regular hyperextension, you’ll notice a few differences in the form.
1) Point your toes forward instead of turning them outward.
2) Keep your spine tall and straight throughout both the lowering and lifting phases.
3) Focus on pressing your legs into the pad.
Typical hyperextensions will work your:
- Erector spinae muscles
- Hamstrings
- And your glutes are included in this exercise as well
While some trainers prefer this traditional version of the hyperextension, others argue that glute focused hyperextensions are generally better. Here's why:
Regular hyperextensions don’t support the best bending technique:
When you bend over to pick something up, you can ease the pressure on your lower back by pushing your hips back and hinging at the hips. This movement, called a hinge, is key in exercises like Romanian Deadlifts (RDLs) and squats.
Simply folding at the waist while keeping a flat back doesn’t mimic a natural bending movement you'd want to use in everyday life.
Regular back extensions can lead to over-arching your back:
In glute hyperextensions, engaging your core and rounding your back helps you maintain proper form. But in a traditional hyperextension, keeping a flat back makes it easier to over-arch, which can lead to lower back discomfort later on.
Glute Hyperextension Muscles Worked
The glute hyperextension is a great exercise for strengthening and toning your glutes and the muscles in your buttocks. The glute focused hyperextension targets the gluteus maximus, the largest muscle in the gluteal group, as well as the gluteus medius and gluteus minimus.
These muscles are responsible for movements such as extending the hip and rotating the thigh outward, which are important for activities like walking, running, and climbing stairs.
Glute Hyperextension Benefits
The glute hyperextension exercise is a great way to strengthen and tone your glutes, which can provide a number of benefits for both your physical health and your overall appearance. Some of the benefits of this exercise include:
Glute Hyperextension Benefits #1: Improved Lower Body Strength and Stability
Strong glutes are essential for activities like walking, running, and climbing stairs, and the glute hyperextension exercise can help you build the strength and stability you need to perform these movements more efficiently.
Glute Hyperextension Benefits #2: Enhanced Athletic Performance
Strong glutes can also help you improve your athletic performance in sports and other physical activities.
Glute Hyperextension Benefits #3: Improved Posture
Strong glutes can help improve your posture (see Posture Pump review) by supporting your lower back and helping to align your spine.
Glute Hyperextension Benefits #4: Aesthetically Pleasing
Strong, toned glutes are often viewed as attractive, and the glute focused hyperextension exercise can help you achieve a more defined and toned butt.
Glute Hyperextension Benefits #5: Reduced Risk of Injury
Did you know that glutes can contribute to lower back pain? Particularly, the gluteus medius.
When tense and irritated, the gluteus medius can send pain signals to your:
- Glutes
- Tailbone
And physical activity often makes glute medius pain worse. We can tackle glute medius pain in three simple steps: 1) Massage, 2) Stretch, 3) Strengthen.
Glute hyperextensions are the perfect exercise to strengthen your glutes and help prevent injury. If you suffer from lower back pain when bending over, pain lifting objects, or lower back pain after running–the glute hyperextension is a great exercise for you.
Massage for Your Glutes and Back
When you combine strengthening, stretching, and massage, your muscles get the full treatment—building strength, boosting flexibility, and staying pain-free.
The best way to care for your glutes and prevent back pain starts with massage. So, to get your muscles ready for all those glute hyperextensions targeting your glutes, it's time to treat them right.
Enter the QL Claw: the ultimate glute massage device.
This handy, at-home massage device is perfect for targeting your glutes whenever you need it.
Here’s when you’ll love using it:
- Before your long workday of sitting.
- After spending hours in your chair.
- Pre-workout.
The QL Claw is compact enough to toss into your gym bag, so it’s with you wherever you go.
What sets it apart? It’s the only massage device that tackles:
- Lower back
- Glutes
All in one tool.
Click HERE to get your QL Claw today.
Glute Hyperextension Alternative Options
Once you’ve nailed the basic form for a glute focused hyperextension, you can kick things up a notch with these glute hyperextension alternative options:
Glute Hyperextension Alternative Option #1: Add Weight to Your Back Extensions
Once you’re comfortable with the movement, adding weight is a great way to continue building glute strength.
Here’s how to do it:
1) Choose a weight plate that feels right for you.
2) Hold the weight by crossing your arms over it.
Glute Hyperextension Alternative Option #2: Reverse Hyperextensions
If you struggle with lower back pain, this variation is especially useful. It’s less focused on the glutes alone and works your:
- Hamstrings
- Glutes
- Spinal erectors
Here’s how to perform reverse hyperextensions:
You can use a hyperextension machine, glute-ham raise machine, a flat bench, or even improvise with a table, bed, or countertop at home.
In the video below, we use a table, but if you’re using a hyperextension machine, face it the opposite way and rest your arms on the ankle pads.
1) Lie face down on your chosen surface, letting your legs hang freely.
2) Press your heels toward the ceiling.
3) Pause at the top, squeezing your glutes. Control the movement and avoid using momentum.
4) Lower your legs back down slowly.
5) Complete 15-20 reps for 2-3 sets.
Check out our instructional video below:
Glute Hyperextension Alternative Option #3: Glute Hyperextension At Home
If you don’t have access to a gym, but you’d still like to perform a hyperextension at home alternative, you’re in luck.
I recommend trying the good morning. This glute hyperextension at home exercise mimics the motion of the hyperextension. The only caveat is you won’t be able to focus in on strictly the glutes. Instead, you’ll work your glutes, hamstrings, low back (spinal erectors), and your upper back (including rhomboid muscles).
You can read about how to perform this glute hyperextension at home exercise in our article below:
“Good Morning Exercise: How to, Mistakes, Alternatives”
More Glute Resources
For more great resources on stretching and strengthening your glutes, check out these articles:
“Leg Press For Glutes | How To Master The Glute Focused Leg Press”
“How to Activate Glutes: 11 Best Glute Activation Exercises”
“5 Best Glute Stretches for Pain Relief”
Or for some other helpful videos, I recommend these:
Glute And Hamstring Stretches For Back Pressure Release [FOLLOW ALONG]
Glute Activation Exercises From Beginner To Advanced [Ranked]
Glute Hyperextension FAQs
Is hyperextension good for glutes?
Yes, the hyperextension is a great glute exercise when you make some small changes to your form, such as rounding your back and bracing your core.
What do glute hyperextensions target?
Glute hyperextensions target your gluteus maximus, gluteus medius, and gluteus minimus.
What is the difference between RDL and hyperextension?
RDLs replicate more of a daily movement–pushing your butt back and hinging at the hips. In contrast, the hyperextension requires you to fold at the waist, which is not always natural or easy on the lower back. That’s why I really like the glute hyperextension. It takes the pressure off of your lower back and hamstrings and onto your glutes!
What muscles do the glute hyperextension machine work?
The glute hyperextension machine works your buttock muscles.
Why do I feel glute hyperextensions in my lower back?
You might be feeling glute hyperextensions in your lower back because you’re not getting the form quite right. Be sure to round your back and brace your core to engage your glutes a bit more.
What are the benefits of hyperextensions?
Glute hyperextensions have loads of benefits including lower back injury prevention, glute strength, and aesthetics.
Are hyperextensions bad for your lower back?
The regular hyperextension can be hard on the lower back, which is why I recommend the glute hyperextension instead. This exercise places more focus on the glutes and less on the lower back.
[1] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2004.00363.x
[3] https://link.springer.com/article/10.1186/s13102-017-0074-0