glute builder loaded across the hips, with your upper back on a bench
the hips extend against the bar without the knees travelling, so the glutes
work without the quads or hamstrings taking a share
suboptimal strength curve with minimal tension in the stretched position: it
is hardest at lockout, where the glute is already short
Execution
Sit with your upper back against a bench, knees bent and feet flat on the floor.
Set a padded barbell across your hips and slide down until your shoulders rest
on the bench edge.
drive through your heels to lift your hips off the ground
extend your hips until your torso and thighs form one line
keep your chin tucked and your ribs down rather than arching to finish
lower under control until your hips are just off the floor
let the glutes stretch at the bottom before the next rep
Setup can be awkward and time-consuming in a busy gym. A cable pull-through runs
the same hip extension with the tension at the other end of the range.
Purpose
glute builder loaded across the hips, with your upper back on a bench
the hips extend against the bar without the knees travelling, so the glutes
work without the quads or hamstrings taking a share
suboptimal strength curve with minimal tension in the stretched position: it
is hardest at lockout, where the glute is already short
Execution
Sit with your upper back against a bench, knees bent and feet flat on the floor.
Set a padded barbell across your hips and slide down until your shoulders rest
on the bench edge.
drive through your heels to lift your hips off the ground
extend your hips until your torso and thighs form one line
keep your chin tucked and your ribs down rather than arching to finish
lower under control until your hips are just off the floor
let the glutes stretch at the bottom before the next rep
Setup can be awkward and time-consuming in a busy gym. A cable pull-through runs
the same hip extension with the tension at the other end of the range.