17 hours ago
Happy 🍑 Day! Here's my bum movement of the week : Rounded Back Extentions!
With just a few minor form adjustments, this movement can be used to focus on your glutes!
1. Adjust the back extension bench to align with your hips, allowing you to completely hinge while your lower half remains stationary.
2. Turn toes outward around 45 degrees to set the glutes in external rotation, and minimize hamstrings from the equation! 💡If you are performing this single legged like in my video, you can lift one leg out of the bench and hold it behind you. You can perform this with both legs as well, just ensure that your toes are pointed outward to effectively target the bum bum.
3. Round your upper back! Sounds crazy, but it helps minimize lower back activation. 💡 In my video, I am holding a weight, and felt more comfortable supporting it with a straighter back, but notice that I keep my chin tucked, just like in a hip thrust! Please note that holding weight is NOT required for this to be effective!
4. Place this movement closer to the end of your leg/glute day, and execute at a higher rep range. I like to do 20+ reps.
It even had @bigj612 sweating - try it! I bet you'll keep it in your plan.
#LegDay at The Edge Fitness Clubs Trumbull