hamstring and glute builder hinging on a back extension bench with a rigid
spine
keeping the back flat means the spine never moves, so the whole range happens
at the hip and the hamstrings take it: round it instead and it becomes an
erector movement
the bench holds your legs, so you get the hinge without a bar on your back
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad and your feet secured. Set your spine flat and hold it there for the whole
set.
hinge down at the hips with your back held flat
descend until you feel the stretch through your hamstrings
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
keep your spine rigid the whole way
If your back starts rounding, it has become a back extension and the erectors
have taken the work. Once bodyweight gets easy, hold a plate against your chest.
Purpose
hamstring and glute builder hinging on a back extension bench with a rigid
spine
keeping the back flat means the spine never moves, so the whole range happens
at the hip and the hamstrings take it: round it instead and it becomes an
erector movement
the bench holds your legs, so you get the hinge without a bar on your back
Execution
Position yourself on a back extension bench with your hips at the edge of the
pad and your feet secured. Set your spine flat and hold it there for the whole
set.
hinge down at the hips with your back held flat
descend until you feel the stretch through your hamstrings
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
keep your spine rigid the whole way
If your back starts rounding, it has become a back extension and the erectors
have taken the work. Once bodyweight gets easy, hold a plate against your chest.