The glute hyperextension machine is often overlooked — or misunderstood.
Most people think it’s just for your lower back, and sure, it can be. But when you use it right, it becomes a serious glute exercise.
It doesn’t look flashy. It’s not trendy.
But it trains your glutes through a full hinge — something most “glute” machines don’t do.
So if you’ve been ignoring it, or just going through the motions, this is your sign to learn how to actually use it.
Let’s break down what it does, how to make it hit right, and what to do if you’re training without one.
The glute hyperextension machine looks like it’s made for your lower back. And yeah — it can hit that. But when you dial in your form? It turns into a legit glute killer.
You’re not kicking. This isn’t a squat. It’s a hinge — and your glutes are running the show.
Your legs stay locked in. Your upper body moves. And your glutes do the work.
🎯 What it hits
✅ Why it’s worth using
Most people get on this thing and just start flinging their torso up and down.
That’s not it.
If you want your glutes to actually do the work — not your lower back — you need to slow it down, brace your core, and move through your hips.
Here’s how to make it count:
🏋️ Step-by-step
🧠 Tips that actually help
This isn’t about how far you move.
It’s about how well you control it.
Do it right, and your glutes will light up without needing crazy weight.
Both machines say “glute” in the name — but they hit differently.
Here’s how the glute extension machine and the glute hyperextension machine stack up.
| Feature | Glute Extension Machine | Glute Hyperextension Machine |
|---|---|---|
| How it moves | You kick one leg back | You hinge at the hips and lift your torso |
| What’s working | Mostly glute max, isolated | Glutes, hamstrings, lower back — full chain |
| Effort level | Low to moderate | Moderate to brutal (in a good way) |
| Setup | Strap in, kick — easy | Lock in legs, adjust pad height, hinge tight |
| Best for | Burnouts, beginners, feeling the squeeze | Strength, control, real glute development |
| Not great for | Building total strength | People who just want to “feel it fast” |
One isn’t better than the other.
They’re built for different jobs.
Use both if you can — or at least pick the one that fits what you’re actually trying to train.
No machine? No problem.
You can still hit your glutes hard — you just need to train the same movement pattern: hip hinge + squeeze.
Here are three simple glute hyperextension alternatives that do the job, no fancy setup required:
🔹 Romanian Deadlift (RDL)
You hold weight, push your hips back, then stand up and squeeze.
It’s slow, controlled, and all glutes and hamstrings.
Doesn’t need to be heavy. Just clean.
🔹 Barbell Hip Thrust
Sit on the floor, upper back on a bench, bar on your hips.
Push up through your heels and squeeze your butt at the top.
Super simple. Super effective.
🔹 Bodyweight Good Morning
Hands behind your head, slight bend in your knees.
Lean forward, then stand back up by pushing through your hips.
It looks basic — but your glutes will feel it quick.
This isn’t just a random accessory move.
Used right, the glute hyperextension machine can slot into almost any lower body day — if you know where to put it.
| Training focus | Where to place the machine | How to use it |
|---|---|---|
| Beginners | Near the end of your glute or leg day | Use bodyweight only, 2–3 slow sets, squeeze at the top |
| Strength building | After your main lift (deadlift, squat, etc.) | 3–4 sets of 8–10 with a plate or dumbbell, full control |
| No machine available | Swap in a similar hinge-based move | Try RDLs, glute bridges, or good mornings with bands or tempo |
You don’t need to build a workout around it.
Just treat it like a smart hinge movement — and make your glutes do the work.
The glute hyperextension machine isn’t fancy — but it works.
Used right, it builds strength through your whole backside, not just your butt.
It’s not about the machine. It’s about how you move.
Use it. Or don’t. Just make sure your glutes are doing more than tagging along.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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