Shape exercise cards, series I: Butt
A
B
Glutes extension
- Reps:
- Body Parts:
- Equipment:
A
SETUP Strengthens buttocks, upper fibers of the hamstrings and lower back - Adjust a hyperextension bench to a 45-degree angle. Hold a weight plate with arms crossed over chest, then stand on bench, feet separated hip-width apart, with crease in hips against edge of support pad.
B
ACTION - Keeping chest lifted, abs tight and lower back neutrally curved, bend forward from hips, letting torso hang toward floor, neck and head aligned with spine, hips square. - Keeping abs tight, contract buttocks as you lift torso upward from hips until body forms straight line to starting position; repeat for all reps. Trainer's Tip: Maintain butt and upper hamstring "squeeze" as you lift and lower torso.
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