374 followers

Follow

Follow

Follow

1/5

0 saved

2

Hyperextensions done wrong

I used to only feel hyperextensions in my back until I learned how to set up for glutes 🍑

By lowering the pad, tucking my chin, and focusing on mind muscle connection, it turned into one of my favorite glute growth exercises. Add this to your glute workout and thank me later.

#GluteGrowth #GluteWorkout #GluteActivation #hyperextensions #gymtok

2025/8/31 Edited to

Many people initially perform hyperextensions mainly targeting their lower back, but with some small tweaks, this exercise can effectively activate your glutes as well. One key is to adjust the equipment so the pad sits lower on your hips, which allows a better range of motion focused on glute engagement. Tucking your chin in helps maintain a neutral spine, reducing strain on your lower back and improving form. Mind-muscle connection is another essential component. Focusing on squeezing your glutes throughout the movement will enhance the muscle activation and promote growth more effectively than simply going through the motions. For those without access to a hyperextension machine, similar exercises such as glute bridges or reverse hypers on a stability ball can provide comparable benefits. Consistent practice and gradually increasing resistance can boost both strength and muscle tone. Aside from aesthetics, properly done hyperextensions can improve your posture, spinal stability, and overall posterior chain strength, which is vital for injury prevention and athletic performance. Incorporating these tips into your workouts has personally helped me feel stronger and more confident in my glute development journey.

Related posts

Hyperextensions done wrong

I used to only feel hyperextensions in my back until I learned how to set up for glutes 🍑 By lowering the pad, tucking my chin, and focusing on mind muscle connection, it turned into one of my favorite glute growth exercises. Add this to your glute workout and thank me later. #GluteGrowth #G

3 likes

🍑 Random Leg Days Won’t Build Glutes

Let's be honest... most leg days are chaos. 😮‍💨 A few squats, a few kickbacks, then hope for magic. That's not a glute plan. 🔥 That's just sweating with no strategy. Hip dips, shelf, roundness... different zones need different focus. 📌 Random effort gives random results. A split b

442 likes

hyperextensions/back extensions for the glute gains ✨🩷 new version is coming too!! wanted to repost this for my new girls bc i get asked about these so much! they can be very challenging to get down but take practice!! #hyperextensions #backextensionforglutes #glutetok #gluteworkout

519 likes

Home Dumbbell Booty Workout

-THE WORKOUT- ▫️8 split squats ▫️8 curtsy lunges ▫️8 assisted pistol squats ▫️20 seated abductions with @movewithhera band ▫️12 RDL ▫️20 alternating lunges ▫️12 reverse hyperextensions ▫️8 single leg reverse hyperextensions ▫️10 reverse hyper extensions abductions 3 rounds total! #a

1435 likes

Glute not growing? try these! 🙂‍↕️

By incorporating these 5 glute exercises, you’ll hit every part of the glutes for maximum growth: Hip thrusts, cable kickbacks, barbell RDLs, reverse frog pumps, and glute-biased hyperextensions each target the glutes from different angles—covering strength, stretch, and full activation. Try this

1208 likes

Hyperextensions: Back vs. Glutes

Same exercise, different results!🔥 If you’ve been doing hyperextensions but not feeling them where you want to, here’s how to tweak your form: Back-Focused: ✅ Keep your spine neutral ✅ Engage your lower back ✅ Stop at full extension, avoiding hyperextension ✅ Feet positioned closer togeth

78 likes

A woman in green workout attire takes a mirror selfie, highlighting her glutes with a dashed outline. The image features the title 'Glute Exercises You're Probably NOT Doing' and the creator's handle.

A woman performs banded hip thrusts with a barbell, wearing a resistance band around her knees. The text describes this exercise as increasing glute activation and intensifying the movement.

A woman performs a pistol squat, sitting onto a bench. The text explains this unilateral move targets glutes and improves balance.

Glute Exercises You’re Probably NOT Doing

Think you’re doing every glute exercise? Here are some underrated moves that might be missing from your routine. 🍑 Banded Hip Thrusts: Adding a resistance band around your knees while doing hip thrusts increases glute activation and intensifies the movement. 🍑 Pistol Squat on a chair: A simple

1221 likes

“I want a top shelf”

If you’re having troubles building your top shelf the combination of these compound and isolation exercises will give you results 👉🏻🍑 Keep in mind all the notes with the * that I have on the video because they are so important to target the top of the glutes. This workout routine can be done at

5122 likes

Upper glutes vs lower glutes🔥🍑

Upper glute-focused exercises: - 45 degree hyperextensions - hip thrusts - Hip abductors - glute kickbacks (not shown) Lower glute-focused exercises: - Reverse Lunges - RDL’s - Leg Press - Squats (not shown) - Split squats (not shown) These are great to reference if you’re trying

456 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.

Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.

Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.

Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

524 likes

how i structure my glute workouts

when structuring my leg workouts, i aim for 3-6 exercises. with glutes specifically, i make sure to include a few exercises where the glutes are out under the most tension in both the shortened and lengthened positions! an example might look like: hip thrusts (shortened) bulgarian split squa

694 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3575 likes

A woman performs a glute bridge exercise with a kettlebell on a mat, with text overlay 'Get Snatched From Home' and 'Sweat It Out at Home'.

An illustration of various glute exercises including Goblet Squat, Weighted Glute Bridge, Bulgarian Split Squat, Fire Hydrants, Wall Sit, and Dumbbell Side Lunge, with sets and reps indicated.

Illustrations of glute exercises like Barbell Squat, Barbell Step-up, Donkey Kicks, Side Leg Raise, and Single Leg Glute Bridge, with a note about alternative workouts and bodyweight exercises.

Snatch your Body from Home by Summer 🤩🍑

Hey ladies, I understand! Not everyone has the luxury of hitting the gym or feels at ease working out in that environment all the time. So, in today's post, I'll provide you with workout examples that you can easily do from the comfort of your home. I'll break it down into full-body

802 likes

GROWING YOUR GLUTES & HAMSTRINGS ✨🍑

Want to grow your glutes & hamstrings but don't have access to a gym, don't have time for the gym, or don't feel confident enough to go to the gym? No worries-l got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you're using just you

3446 likes

UPPER GLUTE WORKOUTS

Reverse Lunges • Stand tall, step one leg back. • Lower into a lunge, back knee toward floor. • Keep front knee over ankle. • Push through front heel to stand. • Switch legs. Hyperextensions (Back Extensions) • Set pad at hip height. &

1470 likes

Glutes and Hammies

Today I did: Hip thrusts (4 sets) Bulgarians (4 sets) Kickbacks (4 sets) Hyperextensions (4 sets) #glutes #hammies #gluteworkouts #legday #leanmuscle #progresspost #progress #glutesandhamstrings #legsandglutesworkout #bodytransformation

81 likes

HYPEREXTENSION FORM TIPS

Although it’s a relatively simple isolation movement, hyperextensions are by far one of the most common exercises I see done wrong at the gym! When I say “wrong”, mean performed in a way that is not as beneficial for targeting the glutes, hamstrings and spine stabilizers. If you are someone

10 likes

Exercises that will build that “shelf” 🍑

Your glute is made up of multiple muscles to make your booty so today we’re talking about the “shelf”, the upper portion of your Gluteus Maximus and the two exercises that will target it best. I recommend incorporating 1 or both of these exercises into your workout program if you’re wanting to

1165 likes

Gym vs. Home Glute Workout

A glute focused routine you can do ANYWHERE! You can do these same exercises at the gym or at home. I made a few changes for the home exercises to intensify them. There are 2 home versions - band from @movewithhera and bodyweight. WORKOUT ▫️Hip Thrust | + hold | Single Leg Hip Thrust + hold ▫

7853 likes

Do this if you want to grow your upper glute 🍑🍑

I recommend adding this into your lower body workout if you want to grow your glutes especially the upper part of your glute. Here is the key point 🔑 1. Adjust the Equipment: Set the hyperextension bench so that your hips are at the edge of the pad, allowing full range of motion in your

148 likes

I’ve been overweight. I’ve gone through a 50 lb weight loss journey. And now I’m focused on body recomposition. So trust me when I say I understand different fitness goals. Whether your goal is fat loss, muscle building, or both, I’ve lived through the process and now I help others do the same.

493 likes

GLUTES | beginner vs. advanced

Here are some exercises in comparison to add into your routine no matter your ability! These can can be done with either a band or weight. Even though everyone is at a different point in their fitness journey - choose whichever exercise suits you best! -EXERCISES- ▫️Glute Bridge vs. Elevated Gl

1188 likes

Target you GLUTES not your legs

These moves will give you results! 😏 Pair them together into a full glute routine: ▫️Hip Thrust | 3 sets 10-12 reps ▫️RDL | 3 sets 10-12 reps ▫️Bulgarian Split Squat | 3 sets 8-10 reps ▫️Glute Medius Kickback | 3 sets 8-10 reps ▫️Reverse Hyperextension | 3 sets 10-12 reps Tips for maximum g

1012 likes

Know the difference! 🤌🏼

#gym #workout #backworkout #hyperextensions #fyp

150 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

894 likes

BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠

Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu

2222 likes

Glute Gains 101

Here are my go to glute dominant compound + isolation moves to build strength, shape, and serious 🍑 power! Compound Moves (big strength builders): ✅ Hip Thrusts ✅ Bulgarian Split Squats ✅ Step Ups ✅ Deadlifts ✅ Lunges ✅ Glute Bridges Isolation Moves (glute burners): ✅ Reverse Hyperexte

412 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1045 likes

All for the glute growth 🍑

#gluteworkout #glutegrowth #glutehyperextension #lowerbodyworkout

131 likes

See more