Back Extension (Glute Focus)
The back extension with a glute focus is a machine-based exercise targeting the glutes. By rounding the upper back and consciously driving through the glutes during hip extension, the emphasis shifts from the lower back to the gluteal muscles.
How to do it
- Position yourself on a hyperextension bench with your hips at the edge of the pad and feet secured.
- Cross your arms over your chest or extend them in front.
- Round your upper back slightly and focus on driving through your glutes as you extend your hips.
- Rise until your body forms a straight line or slightly above parallel.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Round your upper back slightly
- Tuck your chin toward your chest
- Drive through your heels
- Squeeze your glutes at the top
- Keep your movement slow and controlled
Breathing: Exhale as you lift your torso, inhale as you slowly lower yourself back down.
Common mistakes
- Arching the lower back, which shifts tension away from the glutes and onto the spine
- Using momentum, which reduces muscle activation and increases risk of injury
- Lifting too high, which can cause hyperextension of the lower back
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have a history of spinal issues, check with a qualified professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my glutes?
You are likely arching your back too much. Try rounding your upper back slightly and keeping your chin tucked to force the glutes to do the work.
How high should I lift my torso?
Only lift until your body forms a straight line. Lifting higher often forces the lower back to compensate, which we want to avoid.
Can I do this at home without a machine?
The machine provides specific leverage for this movement, but you can practice the hinge pattern with floor-based movements like the donkey kick.