Weighted Back & Glute Dominant Extension

Setup

• Adjust the pad so it sits comfortably just below your hips, allowing a full range of motion without restricting hip movement.

• Secure your feet firmly beneath the foot pads.

• Hold a weight plate securely with both hands, either close to your chest or extended slightly below you based on the desired emphasis.

Execution

• Start in a neutral position with your torso hanging forward over the bench.

• Engage your lower back, glutes, and hamstrings to hinge upward, bringing your torso into a straight line with your legs.

• Focus on a controlled movement, squeezing your glutes at the top of the motion.

• Slowly lower yourself back down to the starting point to complete the repetition, maintaining a flat back throughout.