glute builder on a back extension bench with your spine rounded and held there
rounding and holding tilts your pelvis back, which puts the glutes in position
to do the hip extension and takes the erectors out of it
that rounded lock is the whole difference: a back extension moves the spine,
this one keeps it still and moves only the hip
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad. Round your upper back, tuck your chin and hold that shape for the whole
set.
hinge down at the hips, keeping the rounded spine locked in place
descend until you feel the stretch through your glutes
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
hold the rounded upper back the whole way
If your spine starts moving, it has become a back extension and the erectors
have taken the work. Once bodyweight gets easy, add weight by holding a plate
against your chest.
Purpose
glute builder on a back extension bench with your spine rounded and held there
rounding and holding tilts your pelvis back, which puts the glutes in position
to do the hip extension and takes the erectors out of it
that rounded lock is the whole difference: a back extension moves the spine,
this one keeps it still and moves only the hip
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad. Round your upper back, tuck your chin and hold that shape for the whole
set.
hinge down at the hips, keeping the rounded spine locked in place
descend until you feel the stretch through your glutes
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
hold the rounded upper back the whole way
If your spine starts moving, it has become a back extension and the erectors
have taken the work. Once bodyweight gets easy, add weight by holding a plate
against your chest.