Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction With your body straight, place your hands on your ass, so you can feel your glutes. This will be your starting position. Push through your feet and thrust through your hips as in a kettlebell swing or lock out for a deadlift. Your hands should feel your glutes fire and activate. Never round the back as you perform this exercise. The key thing is that you go as far as your body allows you to without rounding the back.
Hyperextension Glute Focus
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