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Glute Focused 45 Degree Hyper Extension with Band Resistance

  • Intermediate
  • Glutes

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Setup instructions

1) Set the hyper extension bench so that the top of the pad is just below your hip bones.

2) Your feet should be secured under the foot pads, with your ankles resting comfortably.

3) Attach the appropriate band to the base of the machine. Either hold band firmly or loop around back of neck or upper torso

note: You can experiment with foot position (turning toes out) to get the best glute activation

Perform instructions

1) Concentrate on hinging at the hips rather than bending at the lower back.
The movement should primarily come from the hips so slightly rounding the back is acceptable.

2) Only lower the torso to where you feel a good stretch in your hamstrings and glutes.

3) At the top of the movement, squeeze your glutes hard and hold before slowly lowering again.

4) Repeat for the required reps.