SEQD EXERCISE GUIDE
How to do the
Glute-Biased Back Extension.
Glute-Biased Back Extension is a strength-training movement for glutes and hamstrings.
MUSCLESGlutes and hamstrings
EQUIPMENT45-degree back extension bench
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Glute-Biased Back Extension technique.
Use a load and range you can control consistently.
- Set the pad so your hips can hinge freely while your legs are secure.
- Start with the torso long and the ribs controlled.
- Hinge through the hips and allow a comfortable hamstring stretch.
- Drive the hips into the pad and squeeze the glutes to return.
- Finish in line with the legs rather than hyperextending the spine.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Glutes and hamstrings.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Overarching the lower back at the top
- Turning the movement into spinal flexion and extension
- Moving too quickly through the bottom
- Setting the pad too high to hinge comfortably
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Barbell Hip Thrust
- Romanian Deadlift
- Cable Glute Kickback
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.