Get My Free 5 Day Email Course START YOUR STRENGTH:
susanniebergallfitness.com/
Find Me On:
Instagram: / susanniebergallfitness
Podcast:anchor.fm/susan-niebergall
Twitter: / ssniebergall
This may be called the Back Extension, but this exercise is all about your glutes.
#glutes #glutesstraining #glutesexercise
I’m trying to pay attention to her words, but I’m so entranced by those arms
Agree!! 👍🏼👍🏼Good for her!!
She's got great arms💪
how tf she got bigger arms then me😒😂….respect💪
I thought you were just making positive comment because she a female then I started the video. Holy cow, those are impressive as heck.
“Squeeze the crap out of your glutes!” Double entendre!
My exact thought lol
@@liftentertainment3198 Haha! So funny.
Didn't notice, so thx for explaining the joke.
You deserve more subscribers
Fax
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.
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)
The best explanation I’ve ever seen, thank u!!!
ur such a good teacher omg u deserve more subs
Best tutorial on this I’ve seen. Thank you
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.
Thanks so much for making this! I've been looking for other ways to work on glutes :)
Best tutorieal so far
Absolute best vid on KZhead for this exercise!
Very thorough. Thanks!
Thank youuuuu🎉 did it and it just felt perfect 👏🏻👏🏻
Everything she said is so true. I love this machine!
My favourite piece in gym. I use it very dynamically, minus weights. Thanks for tutorial, very informative.
Thanks for the explanation, it really help me figure out how to do this exercise. Greetings from Mexico
you look amazing, great job! what an inspiration!
Awesome direction! thank you!
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?
This is so helpful. Thanks!
Needed this! Thank u
Solid tutorial.
you explained it so good. thank u.
Wow! Really well done vid. Liked and subscribed
Glad to know I was doing these correctly!! :) btw you’re body is goals
thanks for this!!
great job. thank you
Thank you so helpful!
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 .
The best back extension tutorial
Yes sis! Probably the best explanation of this exercise and demonstration I’ve seen.
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?
Oh my god I just fixed my form and it totally worked
Thats good to hear
Thank you❣
Great video 👍 Thanks for sharing 🙏
Love using this equipment! I squeeze my glutes when I come up ✨️
Great video, thank you
THANK YOU!I used this for the first time yesterday and my lower back is angry today lol will adust as shown.
Thanks for the help...
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.
Thank you !
nice, thanks for sharing
Did it before deadlifts, no more abnormal tension along the spine.
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.
Thank you!!!!
Great video - thx
I was over extending thanks !
Nice information mam 👍
Thank you thank you thank you!!!!!!!!!!!
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?
Eggsactly wot I wanna know 2.
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.
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?
Thank you
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?
What about turning your toes outward during this exercise? I see a lot of trainer's recommending that.
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.
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 😀
Do we press heels or the entire foot into the plate?
Great information! Thank you : )
How often do you work out? Total body?
Is horizontal back extension bench better to target glutes? Thanks
Correct for for back excersise?
Thank you because I was doing it wrong
Super set with lunges 🙂
How many days rest does one need in between doing this exercise, without overdoing it?
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.
O and dont round your shoulders. Pull your shoulder up straight with the weights in your hands.
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.
@@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
hahaha thank you ive been doing the extension wrong
Is this also good for your core
What am I doing wrong if i only ever feel it on my quads?
Do these kinds of exercises help to lose weight?
Where is this woman from? I want her as my trainer!!
Some manufacturers call it a hyperextension machine. Great way to mess up your back.
What’s the name of this machine?
Oh wow amazing explanation I'm going to practice this word for word from now on.
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☺
It increased your glute size?
@@ayyjayy7071 yes it did. Go with holding light weight or no weight at all,just body weight. Do high reps untill u cant anymore😉
@@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
@@ayyjayy7071 u have to consetrate on moving you upper body using legs, dont use ur back. Only cane me done with muscle-mind conection
Thank you so much, I didn’t know about this machine 😍
Glutes def get blasted when doing this. Only exercise that makes them sore
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.
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
So am i supposed to feel my abs?
What if you are to short
I like this lady she's awesome
I did this and my glutes are sore af today
05:26 say wut? 😮😂
I feel like my thighs are being squashed is that normal? I’m also feel like I’m faking over
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.
Actual video and exercise instructions 2:10
Hm, I actually wanted to train my lower back. Is this exercise still usefull for me?
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.
Damn your arms you fit
Like🎉🎉🎉🎉
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.
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
No, Susan he is absolutely right. Anytime you load the thoracic spine you need a neutral spine to prevent injury.
It’s a bench!
What brand glute ham machine is this?
I hurt my back because I hadn’t watch this 😅
Call it a Bench.
I was just watchin that chick practice her dance moves in the back
Isn’t it called back extensions for a reason? I mean by tucking in your head you disengage the spinal erectors. It’s not called a glute machine. Just trying to understand how you would approach back extensions.
It is far better off used as a Glute exercise as I talk about in the video. Many people do call it a hip extension When used to try and reach the back, most people way over extend their back which causes more issues than it helps. Leave this to the glutes
I wanna be you
How is doing back extensions not supposed to work out your back? Sounds dumb.
I don't think you have this set at 45 degrees...I think that the highest setting is above 45 degrees.
Agree. More like 75*
Hi Susan you look amazing but you don't reply back sweetie but I still loving what you talk about