Glute-Focused Back Extension

Glutes Tier B for Glutes Bench Isolation Pull

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3sets

12-15reps

60srest

~4.3kcal/min

GlutesB Gluteus Maximus Hamstrings

Hamstrings Lower BackA

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inGlutes

Lower back muscles and glutes working together — no pinching.

Key cue (the coach says it during the set)“Lift slowly to a straight line, squeeze the glutes, do not over-arch.”

Tempo · Up 2 s · hold 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Neck / upper trapsNeck cranking up. Keep looking down; lift the chest, not the chin.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Stop at a straight line from head to heels; hyperextending adds stress without extra benefit.
Move slowly, because momentum takes the work away from your back.