Скачать или смотреть Are back extensions actually good for building glutes?

Back extensions can work both your glutes and your lower back, but many people feel it mostly in their lower back. The difference comes down to setup and form.

To target your glutes, hinge from the hips with your back neutral — like a Romanian deadlift. Push your hips into the pad and squeeze your glutes to raise your torso.

A common mistake is rounding your back and trying to lift with it. That makes your lower back do the work instead of your glutes.

Set the pad below your hips. If it’s too high, your back will curve, and the erectors take over.

With the right setup and cues, you can make back extensions glute dominant or back dominant — it’s up to you.

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