Everything you need to know about glute hyperextension

So, we’re all familiar with squats, hip thrusts, glute bridges and lunges when it comes to powering up our glutes to achieve that round, peachy bum of our dreams. But did you know that you can hyperextend your glutes in the gym and really fire up the muscle?

glute hyperextensions

What is glute hyperextension?

If you’re a regular gym goer, you’ll probably already be familiar with the traditional back extension, an exercise which is used to strengthen the lower back and works almost all of the muscles in the body. Back extensions are traditionally performed on a hyperextension bench, with the front of your legs pressed against a pad and your feet placed behind you. The move involves lowering and lifting your upper body either with added resistance or your arms crossed over your chest, working your lower back and your shoulders. However, what you might not know is that you can use this handy exercise move to turbo charge your glute muscles, helping you to achieve those strong glutes and the perky bum you’ve always wanted!

So, how can a hyperextension be used to work the glutes? Put simply, the glute hyperextension is simply a renovated version of the traditional hyperextension. By simply changing the placement of your feet, as well as changing how far you lift your upper body, you can boost your glutes and shape your behind with this innovative, bum-building move.

How do you hyperextend your glutes?

As this move is adapted from the traditional back extension, in order to perform this move you’ll need to be familiar with the original back extension exercise. If you’re a beginner and not sure how to perform the move, take a look at a helpful video guide here.

If you’re already familiar with a traditional hyperextension and already know your way around the hyperextension bench, get into position as if you were going to perform the exercise in the normal way. Then, follow the guide below in order to engage your glute muscles:

How to do a glutes-focused hyperextension, step by step

1. Make sure the pad on your machine is adjusted correctly. The pad should be placed just in front of your thighs, just below the hips. If the pad is too high, your range of motion will be too limited.
2. Depending on your level of experience and your fitness level, either cross your arms at your chest or grab a weight and hold the weight at your chest. If you’re a beginner, don’t add weights.
3. Make sure your feet are pointing forward, as the position of your feet will be an important detail in this glute-focused variation of the hyperextension. This change in your foot position makes the glutes work even harder and makes it more difficult for your hamstrings to assist, meaning your glutes are isolated and doing most of the heavy lifting.
4. In order to power the glutes, you should have a slight round in your upper back. Yes, most exercises will specifically tell you not to curve your back, but for this move it’s important. Curving your back helps create a posterior pelvic tilt, limiting the motion of your back so again, the glutes are isolated and doing all the work!
5. Start to lift and lower your body as you would during a normal hyperextension. With your feet pointed forward and your back slightly rounded, you should feel all the power coming from your glutes. However, in order to keep the movement focused on the glutes and stop the exercise from working the lower back, only lift yourself ¾ of the way up and down, stopping at a 45-degree angle.
6. If you’re an experienced gym-goer, try to hit 20 reps with just your bodyweight, before adding weights for 10 final repetitions. If you’re a beginner, try to do 10-15 repetitions with just your body weight, and increase your repetitions until you can do 3 sets of 30.

View the glute hyperextension tutorial below to see how it works!

Do glute hyperextensions build muscle?

Hyperextensions are great for the whole body, as they can be performed with or without weights. However, can hyperextensions build your glute muscles? The simple answer is yes! Whilst you can have a great workout without adding weights to a hyperextension, adding resistance will be essential if you want to grow your glutes and increase the volume of your bum. Add weights to this move progressively, and don’t add too much too fast! To perform the weighted move optimally, place your weight against your chest when lifting your body.

Benefits of Glute Hyperextension:

Hyperextensions help fire the glutes in a number of ways, and should be included in your lower-body routine for a number of reasons:

  • They can ban be performed without weights and still get great results
  • They can be performed weighted as a great way to grow glutes
  • The glute hyperextension of the best exercises when it comes to isolating the glute muscle
  • Helps improve overall form (you’ll find deadlifts easier after mastering this move!)
  • Strengthens lower back (which helps boost your glute power!)

Are hyperextensions the best way to build your glutes?

Hyperextensions are a great way to build your glutes, but if you want to grow your bum, you’ll need to incorporate numerous exercises and keep your regime varied in order to see optimal results. Muscles have memory, so repeating the same exercise over and over again will only see your results plateau – many people discover this when they focus only on squats to grow their bum. For the roundest, peachiest bum of your life, you’ll need to try a varied, diverse lower-body programme. Alongside glute hyperextensions, some of the best exercises to grow and shape your glutes include:

  1. Glute Bridges
  2. Hip thrusts
  3. Squats (skater squats, weighted squats, jumping squats, all kinds of squats!)
  4. Lunges
  5. Fire hydrants
  6. Deadlifts for glutes


Overall, the glute hyperextension is a great, innovative way to charge up your lower body workout and try something new next time you’re in the gym. Remember to go at your own pace, and only add weighted resistance once you’re sure to have mastered the move on its own. As always, make sure to consult your doctor before taking on any new intense exercise programmes.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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