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Glute Hyperextensions using weight (bell), 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. It is also great for building posterior chain strength for the squat and deadlift. 10-20 repetitions 3-4 sets will suffice.


▫️Start in the prone position with or without weights held to your chest (cross your arms if you’re doing bodyweight only).

▫️You want to internally rotate your shoulders and deliberately round your upper back. You want to make sure the majority of the tension is in your glutes on the contraction. As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes. Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, it’s okay because of the starting position. This range of motion will vary depending on your individual mobility and flexibility.

▫️Pause for a second at the bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position. Try to imagine initiating the movement by squeezing your butt cheeks together. Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement.






Muscles Worked: lower erector spinae, hamstrings, gluteus maximus, and hip adductors.





Enjoy!! 🤗





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