Glutes on Fire: The Back Extension

[@kenlie87]

I’m trying to pay attention to her words, but I’m so entranced by those arms

[@tinaboudreau7986]

Agree!! 👍🏼👍🏼Good for her!!

[@nickslaughter]

She's got great arms💪

[@leocruz6868]

how tf she got bigger arms then me😒😂….respect💪

[@FreeKekistann]

I thought you were just making positive comment because she a female then I started the video. Holy cow, those are impressive as heck.

[@SDAdelina]

Same!! Lol

[@tahrimtabita1320]

You deserve more subscribers

[@amrygalaxy7139]

Fax

[@teresamorgan5738]

Love this demonstration and explanation. I am a personal trainer and I agree that I see people hyperextending all the time. Thanks for the video.

[@gforcecache]

Great video to emphasize this is a glute exercise not a back exercise. Doing this properly and the back will exercise just fine too. One recommendation, put you awareness in the spot where the glute meets the hamstring. Think about firing that spot to lift the upper body.

[@ReDeV7]

Great explanation. I do these with a barbell on the floor as my main Deadlift accessory exercise, Note Don't take the "squeeze the crap out of your glutes" literally, ( could get messy Lol)

[@sdf247]

You explained this so well. Thank you so much. While my gym is close, can this be done on a stability ball and work the glutes also?

[@sarameraz2274]

Everything she said is so true. I love this machine!

[@julieplummer6611]

My favourite piece in gym. I use it very dynamically, minus weights. Thanks for tutorial, very informative.

[@carlaa.daniieela]

The best explanation I’ve ever seen, thank u!!!

[@SandrinaN]

“Squeeze the crap out of your glutes!” Double entendre!

[@liftentertainment3198]

My exact thought lol

[@SandrinaN]

@@liftentertainment3198 Haha! So funny.

[@user_375a82]

Didn't notice, so thx for explaining the joke.

[@lizcotton17]

ur such a good teacher omg u deserve more subs

[@perfectway76]

Great video! Thanks! I’ll try this at my gym

[@nitinphilip2847]

This is brilliant explanation,I always struggled with this machine and trainers at gym would ask to hyper extend which always hurt my lower back. Thank you so much .

[@melaniedangelique8291]

Best tutorial on this I’ve seen. Thank you

[@greciamenendez6569]

Oh my god I just fixed my form and it totally worked

[@amrygalaxy7139]

Thats good to hear

[@fatimabasinan5385]

The best explanation thank you!

[@williambreeze2659]

Solid tutorial.

[@OlivoBlake]

Yes sis! Probably the best explanation of this exercise and demonstration I’ve seen.

[@cjennings_phd]

Thank you for this. I always wondered if I'm doing it right. I will make sure to tuck in my chin. I always get a head rush when I'm done and have to wait a couple seconds before stepping off. Do you?

[@amazonhealer]

Hi Susan, I am new here and happy I found your channel! I would love to know with exercises you performing for having so defined arm muscles, love to see that!! Thank you for this video ❤

[@MichaelWilliamz]

Absolute best vid on KZbin for this exercise!

[@izo0bella]

you explained it so good. thank u.

[@HamHavoc]

Great video Susan! I have a question. What can i do to get it set to a the proper height for a smaller person that can not get the pad to get below their hips?

[@yaronhaitemam8935]

Best tutorieal so far

[@Natasha36474]

Thank youuuuu🎉 did it and it just felt perfect 👏🏻👏🏻

[@MikeDunn]

Very thorough. Thanks!

[@ladygodiva27100]

I know this is an old video but thank you. The times I've used this machine I was totally doing it wrong and got back pain 😂. I'm embarrassed to say I legit thought this was for core strength to work on abs...when you know better you do better.

[@remani7540]

Did it before deadlifts, no more abnormal tension along the spine.

[@Chic_Natural444]

Love using this equipment! I squeeze my glutes when I come up ✨️

[@kyliecurry2760]

Thank you 🎉

[@Gym9lovers]

Nice information mam 👍

[@danielroque02]

Good thing my inner senses told me I was doing this wrong. Just tonight I was performing these wrong all of it on my lower back tightening. In my ignorance I thought okay that just my lower back muscle being activated. Now I know my gluten should feel the burn not my lower back, thank you. You saved me from potential back problems.

[@periodattire8860]

Thanks so much for making this! I've been looking for other ways to work on glutes :)

[@avaava2537]

The best back extension tutorial

[@gabrielaserrano475]

Thanks for the explanation, it really help me figure out how to do this exercise. Greetings from Mexico

[@RachelLondon]

I use this as a lower back workout. Sometimes I use for glutes. The main purpose of this machine is for your back. The clue is in the name.

[@markshupe266]

great job. thank you

[@charlireone]

I was over extending thanks !

[@domepiece11]

Get the pad an inch or two below your hip crease so your hips can rotate fully. I think she would benefit from lowering the pad more.

[@cleganshotaway3332]

Thank you for the explanation, my question is, should you feel glute soreness the day after the exercise? This is not the case by me, but I do feel the glutes working during the exercise.

[@LxUxNxA]

Hi would this be an alternative to hip thrusts ? I’m having an issue with a nerve in my hip and holding weight over my hip area is affecting the nerve in my leg . So I’m looking for flute alternatives that don’t involve me having weight pressing down on my thighs or hips Thanks 😀

[@idaliihernandesss924]

Glad to know I was doing these correctly!! :) btw you’re body is goals

[@katiefly7253]

Awesome direction! thank you!

[@JustToot93]

Needed this! Thank u

[@evelyn28able]

Thanks for the help...

[@bubelamorrison5850]

I've progressed to 70lbs dumbbell X15 reps X 3 sets in this exercise. Now I'm having a hard time basically bringing the dumbbells over to the "machine". What can I do next to progress? TUT? Single leg? barbells? With barbells it seems like I wouldn't be able to come down low enough if I'm set up at a 45 degree angle. Not sure what to do. Do you have a recommendation?

[@DebRoo11]

Weird question but I'm shopping for a bench... Can you use the preacher curl pad to do this exercise without a specific machine?

[@karldrogba4909]

Great video, thank you

[@brazilianjiujitsuincorporated]

Great video 👍 Thanks for sharing 🙏

[@juliadudkina1551]

you look amazing, great job! what an inspiration!

[@MichaelWilliamz]

Wow! Really well done vid. Liked and subscribed

[@williamduffield4964]

It is meant to be hypo back extension not a glute exercise. And I have been tough to use a set of dumbbells and do a fly with your arms so you do the hole back in one hit. Only rase as high as a straight back and only go down as far as the dumbbells touching the floor with slightly bent elbow's. Get the pad well down past your dip. This works so well.

[@williamduffield4964]

O and dont round your shoulders. Pull your shoulder up straight with the weights in your hands.

[@williamduffield4964]

their is nothing wrong with training your lower back one of the most neglected areas. If you dont train you back is will eventually break.

[@susanniebergallfitness138]

@@williamduffield4964 This is demonstrated as a glute exercise so rounding the shoulders and keeping the chin tucked keeps the work in the glutes and out of the low back

[@SRJ2832]

Thank you. I had hip surgery about a year ago and we were looking for different machines to use at the gym to help strengthen all the muscles surrounding the hip in the gluteus area as I have a ton of weakness there. So you're saying this machine is better to use for glute strengthening and not so much the lower back?

[@alorrooliverable]

This is so helpful. Thanks!

[@JPMMA507]

Great video! Can this machine also be used (I assume so) for the lower back specifically targeting that area (kind of like reverse sit ups)? *I just bought this machine for my home gym! P.s.: my wife says I have pretty good "core / abs" but that I am flabby on the sides and lower back.

[@zarahsgarden2097]

You can also use it by positioning yourself sideways and working your obliques

[@joshuasmith4979]

thanks for this!!

[@user_375a82]

Great video - thx

[@carrots.]

Thank you!!!!

[@loriallred4727]

How can you do this without this piece of equipment? I’ve seen ppl do it over a barbell - can that work?

[@dfls5069]

How many days rest does one need in between doing this exercise, without overdoing it?

[@versatile3169]

Thank you

[@kiwimatto]

Thank you. This is very helpful to me. Are you able to comment on the various possible heights of the machine and what changes when using different heights?

[@user_375a82]

Eggsactly wot I wanna know 2.

[@efuucdgbjiddvhi]

Thank you so helpful!

[@MB-me3ys]

Do we press heels or the entire foot into the plate?

[@monnieme23]

Thank you❣

[@escapefromny2012]

When there are no moving parts or electric parts, it can be referred to as apparatus, device, or equipment instead of a "machine".

[@TYW-be8zo]

nice, thanks for sharing

[@johnnybhoy4278]

What about turning your toes outward during this exercise? I see a lot of trainer's recommending that.

[@dimitrz2000]

I am confused, I thought this was about strengthening lower back 😮

[@andreaw7787]

THANK YOU!I used this for the first time yesterday and my lower back is angry today lol will adust as shown.

[@ifskitchen]

Love it

[@jmk.3943]

Is horizontal back extension bench better to target glutes? Thanks

[@myrao819]

Thank you thank you thank you!!!!!!!!!!!

[@gropatapouf5998]

What model and brand is it?

[@pranavpugaonkar6674]

Actual video and exercise instructions 2:10

[@rosabayhan810]

Is this also good for your core

[@ren7ee]

Do these kinds of exercises help to lose weight?

[@diva-nicole9089]

Thank you because I was doing it wrong

[@scsmurfette2196]

How often do you work out? Total body?

[@citytrees1752]

Hyperextension is bad but so is rounding your upper back and tucking your chin for this one. Put your spine in neutral position and keep it there. The exercise works muscles all the way up the back and I don't want my upper back muscles developing in a rounded position. Just keep your spine neutral and look in the side mirror so you don't go beyond neutral into hyperextension at the top.

[@susanniebergallfitness138]

Actually rounding your back and tucking your chin keeps you from over extending your back and and keeps the exercise in your glutes which is the entire point

[@garrettethridge785]

No, Susan he is absolutely right. Anytime you load the thoracic spine you need a neutral spine to prevent injury.

[@sealfrench3799]

Correct for for back excersise?

[@EC-tz8un]

Hey Susan, do you have tips on adjusting the machine or an alternative for people who are much shorter? I’m 5’0”, so even on the shortest setting it’s a little too high.

[@CreativeChick03]

I feel you! I’m 4’11 and it’s too high too! I would just put something under your feet to get that extra height

[@mmarlenecbrra]

What am I doing wrong if i only ever feel it on my quads?

[@markfrankham1]

Super set with lunges 🙂

[@lyrooo326]

Oh wow amazing explanation I'm going to practice this word for word from now on.

[@DeathByFashion1]

Where is this woman from? I want her as my trainer!!

[@DopeBoysofatlanta]

What’s the name of this machine?

[@clayed]

Some manufacturers call it a hyperextension machine. Great way to mess up your back.

[@d3itchd355]

Glutes def get blasted when doing this. Only exercise that makes them sore

[@davidkvara4936]

It is great exercise for glutes,since I started doing it ...didnot take long to see big diferance ,everyone should do it.you can do it for ur back as well,u would just have to keep ur back neutral. Good luck☺

[@Ghostrrr11]

It increased your glute size?

[@davidkvara4936]

@@Ghostrrr11 yes it did. Go with holding light weight or no weight at all,just body weight. Do high reps untill u cant anymore😉

[@Ghostrrr11]

@@davidkvara4936 Ohh cool thank you :) I did it for the first time today and it was killing my lower back I’m pretty sure I was doing it wrong

[@davidkvara4936]

@@Ghostrrr11 u have to consetrate on moving you upper body using legs, dont use ur back. Only cane me done with muscle-mind conection

[@jumpskirt]

Great information! Thank you : )

[@felishalinklater5765]

I feel like my thighs are being squashed is that normal? I’m also feel like I’m faking over

[@SRJ2832]

I felt the same. I was convinced the machine was gonna flip over when I bent over because at my gym, it's not bolted down.

[@adriennemarkey5477]

My thighs also feel really squashed. I'm so focused on the discomfort that I am not reaping the benefits of this exercise. My form is correct, I have tried placing my feet at various angles. Nothing works my thighs hate it.

[@dreammom3]

What if you are to short

[@jessicav3657]

So am i supposed to feel my abs?

[@brandymartin2716]

hahaha thank you ive been doing the extension wrong

[@perryschnabel]

Hm, I actually wanted to train my lower back. Is this exercise still usefull for me?

[@XXLRebel]

Yes, but keep a straight back(keep everything tight as if you were to squat) and don't listen to her advice about not hyperextenxing at the top. For a good and full contraction you want to slightly hyperextend(what feels comfortable for you and is within your range of motion). I'm a weightlifter and this is an amazing exercise done that way. Try to work up to getting a barbell on your back to mimic a back squat position.

[@wasteoftimegames]

I did this and my glutes are sore af today

[@ralphlovesfood4]

What brand glute ham machine is this?

[@Megan41ish]

Squat university says you’re doing the back extensions wrong. You shouldn’t be going down all the way. Not good for the back.

[@emmer_flynnt]

I think that's based on the demonstrator's range of motion… in this video, she's able to go a little lower than the man in the SU video, while still keeping her lower back stabilized.... If she went any lower than she doesn’t this video then her back would probably round.

[@yomairarodriguez484]

I hurt my back because I hadn’t watch this 😅